What Nutrients Are Recommended on OMAD (One Meal A Day)? – Dr. Berg

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so I want to talk about nutrients and doing ohm and do you need to supplement are you gonna be okay let’s just cover some points on this the first thing you need to know is you’re usually going on one meal a day at about 23 hours right of fasting that’s really really beneficial for many reasons but when you do in a minute fasting it we helps you recycle nutrients so you don’t need the same rdas as when you’re eating frequently so you do need less so you don’t have to worry about having 4700 milligrams of potassium you can probably get by with maybe 3000 or even a little bit less but it is true that you are gonna be eating less calories because there’s no way you’re gonna be doing the same amount of calories for 3 meals as you are one meal so you are reducing calories but the fat that you’re burning is making up for the lost calories but not necessarily in nutrients there are some nutrients like vitamin D that get released from your fat and even vitamin A but typically when you reduce calories you just have to make sure that you’re taking all your nutrients so this topic really depends on the type of food that you’re eating and the quality of food that you’re eating it really does so let’s just kind of go through these vitamins vitamin A pretty easy to get you can get the pre vitamin A is beta carotene from vegetables but it has to be converted very few people can convert enough beta-carotene to retinol the active form so it’s highly recommended that you do straight retinol from animal products you can get vitamin A from egg yolks fish a lot of other fatty foods have it okay then we have vitamin D where you can get that from the Sun but if there’s not Sun you’re gonna have to get it from other places it’s in mushrooms it’s also in dairy but it’s also in fish in cod liver oil what’s cool about cod liver oil it has a nice vitamin A and vitamin D split okay and it also has omega-3 so you can kill three birds with one stone actually four birds because you have DHA EPA vitamin A and vitamin D all in one thing so you could you know get some condiment pills then we have vitamin E you can give out a mini firm certain vegetables salad nuts and seeds okay also olive oil other oils because it’s a fat soluble vitamin but let’s say for example you want to target a certain problem like hot flashes or you want to help your muscles repair after exercise and you would take more vitamin E from a supplement make sure you get a balance between tocotrienols and tocopherols not the synthetic version okay vitamin k1 very easy to get from salads and greens it’s in dark leafy greens vitamin k2 more difficult to get for most people but it is in egg yolks liver certain cheese’s certain grass-fed meats it’s in dairy dairy products so this one here a lot of people are taking this as an extra supplement because they’re trying to keep their arteries clean of calcium and their joints clean because it mobilizes calcium out of the soft tissues your body does make a little bit of this we can convert K 1 2 K 2 MK 4 version not even your micros but some of your cells can do it it’s a smaller amount then we get vitamin C if you’re doing sauerkraut you’re gonna get a lot of vitamin C bell peppers have a lot of vitamin C certain vegetables have vitamin C so this is not hard to get if you’re doing that but if you’re not doing any vegetables you’re doing carnivore diet you just have to look at what foods you can eat to get vitamin C and that’s a whole different topic okay vitamin b-complex I’m gonna recommend nutritional yeast you can get other B’s and the other foods b6 is easy to get b5 is easy to get b1 actually is in pork it’s in other foods but let’s say you don’t do pork and you do to certain foods you just have to know that when you’re doing keto the B vitamins are very so I recommend nutritional yeast try to find a version that is non fortified okay then we have minerals there’s a lot of minerals out there that you have like the classic electrolytes you have magnesium calcium potassium chloride so we need these minerals and I do recommend I’m going to electrolyte powder because it is hard to get the minerals you can get the minerals from the vegetables but maybe not all the potassium if you’re doing oh man because you’re doing this massive salad but of course you don’t need as much so you may be okay with that it really depends calcium can come from certain leafy greens but also but mainly it comes from dairy okay so if you’re doing dairy you you may get enough calcium our bodies don’t rid a lot of calcium they rid a lot of potassium so we don’t need as much calcium as we do like magnesium which comes from leafy greens by the way and potassium which also comes from leafy greens the trace minerals honestly those are not as easy to get because our soils are so depleted especially like iodine and zinc okay and a lot of people are deficient in zinc in fact two billion people on this planet are deficient in zinc so whether you’re taking sea kelp that’s a good way or a plant-based trace mineral I think that would be a really good thing to add on oh man we talked about the omega-3 cod liver oil you can also do like pre omega-3 like in walnuts for example has ala you can take that fat but has to be converted so it’s it’s not a 100% it’s a much lesser amount you can do also flax seeds chia seeds but I mean that’s usually not in a person’s diet on a regular basis amino acids it’s very easy to get this on a healthy keto plan a nomad so you don’t have to take additional protein because you’re getting enough when you’re doing one meal a day it’s not a bad idea to consume you a little bit more protein than three to six ounces so maybe do seven maybe even eight ounces okay okay so now we have fatty acids well keto is higher than that so you should be okay on that especially if you’re doing healthy fats so I think the the ones that are important to add to your diet we do the trace minerals some minerals B vitamins and maybe the cod liver oil I think at the bare minimum that would be a good thing to do alright thanks for watching hey guys real quick I have a new healthy keto eating plan for you just go to dr. Berg com it’s right on the front page I put a link down below download it it’s free check it out