The MOST Important Intermittent Fasting Basics for Beginners: MUST WATCH – Dr. Berg
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So out of anything you could possibly do for your health fasting and intermittent fasting are the most important things you can do there's nothing else that even comes close in creating more health now on the flip side snacking and continued eating is the .
Worst thing you can do for your health so today i'm going to show you the basics of how to do intermittent fasting actually it's not necessarily just for the beginners it's for advanced people too because i found that if you're running into a plateau or things aren't going as smooth you need to go back to the basics all .
Right let's get into the meat potatoes of fasting well we probably shouldn't talk about potatoes how about the meat in cauliflower of fasting what we're trying to do is we're trying to go from sugar burning to fat burning a big confusion that a lot of people have when they're fasting is .
They think their body is starving they think it's not eating but in reality your body is eating when it's not eating it's finally eating its own fat that is why the best indicator to know that it's working is your appetite gone okay if your appetite is going away .
And you don't have any more appetite you're not hungry anymore guess what it's working and it makes it a lot easier to stick to if you don't have an appetite so the principle that i've talked about in other videos is you have to get healthy to lose weight not lose weight to get .
Healthy that means that we're not necessarily focused on weight loss weight loss will come after you get healthy but a better indicator for success is your ability to fast comfortably because you're not hungry like right now it's 12 o'clock noon i haven't eaten since yesterday at about 6 .
30 am i hungry i'm not hungry i am absolutely not interested in any food at all i don't want to eat anything right now the first meal that i have will be roughly about 3 3 30 today and even then i could probably fast longer just because i've been doing it for a long time but you want to get into a condition where the food is no longer .
Controlling you you're controlling your food so many people are into this situation where the food is literally controlling their life and it's destroying their life all right so the first thing you need to do is skip breakfast okay or start to push your breakfast further further .
Towards lunch okay so when you wake up in the morning ask yourself are you really hungry or are you just eating out of habit chances are you're not going to be hungry for breakfast so don't eat so the rule of thumb is don't eat if you're not hungry okay now to help you not be hungry .
For breakfast you have to make sure that you keep your carbs down for your lunch and your dinner because if you have carbs in your lunch or your dinner guess what the next day you're going to be hungry in the morning but if you keep your carbs low and i'm talking about roughly about maybe 20 grams maybe 30 grams .
Then you're not going to be hungry in the morning the other thing that you can do is you can also do the bulletproof coffee you can add either butter to your coffee or mct oil butter is very satisfying and mct oil will turn into ketones so it's going to be a lot easier to go all the way up until your first meal at noon so .
Depending on if you drink coffee or not if you don't drink coffee just do a tablespoon of mct oil that's the type of extract from coconut oil that turns into ketones very very fast so the other thing you have to realize is that all these hormones are on rhythms or waves okay and the cortisol hormone peaks at eight o'clock in the morning so .
You may find that you're hungry in the morning because of a cortisol spike but you're not really hungry it's just a hormonal shift and a sensation that you get so the next thing i'm going to recommend is if you have this minor hungry feeling just ignore it .
Ignore the hunger nine times out of ten it will go away okay and that's just because there's certain hormonal shifts happening in the body that are creating that sensation but just ignore it now if you ignore it and it doesn't go away and you feel .
Dizzy tired weak then you need to eat but you really need to be able to tell the difference between hunger and time to eat but realize as you start doing this it's going to get easier and you won't have any hunger in the morning unless you consume carbohydrates all right the next little thing i'm going to say is at this .
First meal make sure you add some fat at the end of the meal that can be pecans or olives or some nut butter it could be peanut butter it could be brie cheese it could be fatty meat it could be any of those why do you want to add fat because when you start doing intermittent fasting you haven't adapted yet and so you need the .
Fat to help you go longer to feel satisfied so you can fast longer because the fasting itself and the combination of low carbs is really what's going to help you start to adapt to this new machine in your cells that's burning fat so the same thing with dinner you want to add fat at the end of the meal now .
The next point i want to bring up is this whole thing about healthy keto okay what is healthy keto well healthy keto is not just going on a low carb it's using quality foods that are higher in nutrients because the last thing you want to do is end up looking like a crack head and i'm being very .
Sarcastic but some people when they lose weight they they sort of look very unhealthy their hair is dried out they look older we want you to look good as you do the ketogenic diet and look younger okay have that healthy glow so that's a combination of low carb fasting and just healthier ingredients .
So there's such a thing as dirty keto where you're not paying attention to the quality and you're eating at a fast food restaurant or fast food and yeah it's low carb because you're not eating the bun but it's very very low quality food don't recommend that all right so this first meal and second meal is called your eating window .
Okay so let's just pretend your first meal is at noon and your second meal is at six o'clock so that would be roughly a six hour eating window now when you first start out you could potentially eat during this window through here okay have a snack if you want but i would .
Recommend or challenge you to not do that because that way we get some fasting between these meals too and that will help you the snacking is the biggest killer for progress because the snack stimulates insulin every time you eat you stimulate this thing called insulin and what we're .
Trying to do is fix insulin resistance which was created by a high level of insulin for a long period of time which comes from constant eating and eating a lot of carbohydrates now if you do a six hour eating window that gives you an 18-hour fasting cycle that's pretty good if you could do .
18 hours of fasting you're going to see some amazing results especially with your brain you're going to grow new brain cells and so your cognitive function your focus your memory your ability to keep your attention your creativity all is going to improve as well as your mood you're going to be happier if you were .
Depressed you're going to feel much much better just because your brain is healing plus your immune system is going to get stronger you actually grow new immune stem cells in your bone marrow which is really cool inflammation goes way down and you start getting rejuvenated you start healing faster all sorts of amazing things happen all right .
So now here's another problem we need to resolve at night okay i know this might be hard to believe but there are some people out there that have a hard time not snacking at night now we're not talking about you you probably know people or friends or family members but this snacking at .
Night has to go it's called grazing i was a professional snacker at night i would basically after dinner eat constantly until i went to bed it was constantly putting things in my mouth and you know nuts apples chips you name it that was me so popcorn .
Oh my gosh and that that's very very bad so we want to get rid of the snacking how do we do it well we use what's called self discipline we have to make sure we don't buy any snacks anymore so they're not available to us you want to stay busy because if .
You're idle and just sitting there maybe watching tv it's going to be more difficult but i really think that what's going to help you is this dinner making sure that you have a very big dinner with this fat so you're actually really full and you don't feel the need .
For any additional things but just realize if you're like me and everyone else you probably have insulin resistance which means you can't absorb nutrients as well as you should so even though you eat and you're full you might not feel satisfied there's a difference feeling satisfied is going to happen .
Once the insulin resistance goes away and especially if you're eating a lot of nutrient dense foods there are some things you can do that will also improve that one point apple cider vinegar okay maybe a tablespoon in your water for dinner apple cider vinegar has acetic acid .
The biggest benefit of acetic acid is to make insulin more sensitive to help your blood sugars so it's going to actually help you reduce insulin that's why it can help you lose weight but it'll also help your appetite it'll help actually insulin work better so you absorb more nutrients and you'll be less hungry so apple cider vinegar in your .
Water is really good i would also while you're at it add some lemon to your water lemon juice okay maybe a teaspoon maybe a half of a lemon maybe a whole lemon this way you can have things like vitamin c if it's fresh or citric acid that can help reduce kidney stones and if you're at risk for gout .
Because sometimes when you're doing fasting your uric acid goes up which acts as an antioxidant but it can flare up gout so just add the lemon and apple cider vinegar in your water when you drink this for dinner another suggestion are these things called .
Vegetables okay i highly recommend you consume more vegetables so i'm talking about like a big salad i will do my big salad either in the first meal or the second meal now my my meal is actually about right here so i might eat at three and then at six so i have a .
Very very short indie eating window it's hard for me to eat all the calories in one meal so i spread it out within like maybe three maybe four hours but that's just me i just want to focus right now on not necessarily going beyond this 18 and 6 but let's say you're eating at 12 and 6. to make it easy you can add a salad right here a seller right here or .
You can just have a very big salad the salad that you eat should be eaten in the beginning of the meal why because if you eat the protein first i have found that the chances of you eating that salad are going to be slim to none because you're now filled up with the protein so .
I always recommend eat the salad first and then eat your protein in fat second it seems to work but again that's just a minor point now why do we need to sell it well it's going to give you more potassium and magnesium which is going to help that insulin problem i talked about .
Also it's going to give you energy also it's going to prevent cramping in your legs and it's going to prevent keto fatigue etc etc the fiber in the vegetables feeds the microbes and that's what the microbes live on so you're feeding your microbes they get to .
Eat something and then what they do is they change it into a type of fat which actually is really good for your blood sugars so i found that if i don't consume large salads that i don't feel quite right in fact it's harder to get into keto and it's not going to go as smooth .
Also the vegetables are really good for your liver and you're just going to feel cleaner if you do that and you can switch it out you can have just vegetables okay sometime or just a salad other time if you do the vegetables you don't need the quantity you don't need 10 cups of like broccoli right so you do smaller maybe half the .
Amount and then for salad because it's not as dense you can have more of that the salads the apple cider vinegar eating more fat at the end of the meal is going to help you avoid this snacking now i want to just mention something about cholesterol because um this question keeps coming up over and .
Over and over and over again what happens if my cholesterol goes up it happens with a percentage of the population usually it goes down but in some people it goes up like my wife and people are concerned they go to the doctor and like oh my gosh my cholesterol is high because i'm eating all this fat well if you really .
Understand what's happening it's not going to be that scary because when you burn fat a certain portion of that fat is cholesterol so it's composed of triglycerides which you use for energy but also cholesterol which you don't use for energy you don't burn cholesterol so the cholesterol and the .
Fat has to come out has to go somewhere right i mean the whole goal is to burn your fat reserve so we have to get the cholesterol out somehow so it has to go through this thing called the liver okay it comes to the liver and if you don't have enough liver function or you don't have enough bile .
For some reason let's say you don't have a gallbladder or let's say if you have a fatty liver and you're not producing enough bile then you may have a little backup of cholesterol so the more bile you have the easier it is for your body to get rid of this excess cholesterol but even the fact that your cholesterol is high .
And you don't have the bile to break it down or get rid of it as fast as you would like realize if you went to do an advanced lipid profile test and you found that you have high ldl there's a couple different types of ldl and you're going to find that the high ldl that you have .
Is the large particle size it's not the small dense type of ldl so the small dense type is the dangerous one you're not going to find that you're only going to find that if you're doing high carbs okay so i wouldn't worry about it but if you are concerned you can do the test and you can see for .
Yourself and i included a video of my own wife having high ldl and i explained that thoroughly now the other thing that i want to mention which is the icing on the cake or well i probably shouldn't talk about cake but when you do intermittent fasting in keto together within 14 days .
50 of the fat in your liver is going to be gone that is huge that is exciting as long as you don't eat that icing on the cake of course all right a couple other things i'm going to show you about this fasting thing green tea very very very awesome to .
Drink through the day because green tea helps insulin resistance okay it'll allow you to fast longer now there's other types of tea or herbs that are in tea that are also really good for blood sugars that will help reduce appetite like green tea will like cinnamon tea using the herb garcinia .
Ginseng ginger are all really good to lower your appetite so that's just an extra little tip if you exercise okay i'm going to recommend you not do any type of pre-workout drink with a carbohydrate or even protein i wouldn't recommend any post drink or .
Taking any amino acids while you're working out before or after why because here you are you just worked out and you created this amazing effect with growth hormone and as soon as you start eating something you basically kind of nullify a lot of those results especially if it's carbohydrate and even if it's protein okay you're doing some .
Protein powder so realize as far as the nutrients around that exercise especially amino acids you're going to get enough amino acids from the meals okay so you don't worry about putting back these amino acids because really most of them tend to even just turn the sugar like the branch amino acids so i wouldn't .
Recommend eating around that exercise keep your fasting consistent okay the other point i want to bring up is supplements when people fast a lot of times they have symptoms like keto fatigue keto flu they might get cramps they might have thyroid symptoms all that means is that .
You're probably deficient in certain nutrients because the demand for certain nutrients go higher and maybe you haven't been eating nutrient dense foods for a while so what you need to do is just make sure you just take b vitamins natural ones i recommend nutritional yeast .
And electrolytes and i would recommend an electrolyte powder that also has trace minerals i'll put a link down below of the one that i recommend that way you can get the trace minerals and the electrolyte minerals with high amounts of potassium which is going to help you potassium is needed in large amounts in the body i'm talking .
Like 4 700 milligrams so sometimes if you can't do a lot of salad this is a good little backup plan but if you do the supplements okay with intermittent fasting and especially prolonged fasting you can easily avoid keto fatigue keto flu thyroid symptoms all right so now let me just cover a couple mistakes .
That people make a small snack let's say you're doing keto and you're like you're on a roll i'm just gonna fast all day long so instead of um doing the fasting and waiting to your big meal .
I'm just gonna do maybe a little snack just to kind of push me through thinking that doing a little snack or lower calories is going to get me by and i'll be fine with that but realize that this snacks especially the protein ones like if you did like a scoop of peanut butter for .
Example you what's gonna happen is you're gonna spike insulin it's a protein protein triggers insulin not as much as carbs but it will and then guess what about an hour and a half you're gonna be hungry it's going to throw you off your plan so there's really only two things that won't stimulate insulin .
Fiber and fat protein will so if you have to snack on something do either pure fat as in like mct oil okay or that bulletproof coffee or fiber something very fibrous .
Like celery for example without the peanut butter or some greens okay now some of you are going like i'm not going to do that because that's not very pleasurable but i'm just telling you that a mistake that people make is doing this little protein snack as i interview people and find out why it's not working um i find out there well i'm sort of .
Doing keto with a couple little snacks for the day and that type of thing so just realize that that's why your results are not going to be where you need to be them i'm just bringing this up as a as a point these small snacks are killer okay even if they're .
Healthy okay the next little thing that i want to bring up is that the awareness of a little bit of carb and what that does to the state of ketosis if you're trying to lose weight if you're trying to get into a really good fasting state .
And and you're going along and let's say at night you do i'm just going to do a little wine it's not many calories whatever or let's say during the day you're going to do just like one piece of bread what you have to realize is that a .
Little bit of carb can block you as far as knocking you out of ketosis for a good amount of time half a glass of wine could knock you out of ketosis for 24 hours a couple drinks on the weekend that whole weekend you're not going to be burning any fat or you're not going .
To be in ketosis just realize that i'm not telling you not to do it i'm just the messenger giving you the information that if you do it don't be surprised if the results are not what you want them to be okay because sometimes people are just .
Thinking of calories they're not looking at the hormone effects of different types of food all right the next point i want to bring up is this this idea that it's all going to happen really quick maybe you have a friend or a family member .
That does this and it happens really quick for them but for you it's not happening i had a guy that did my program many years ago i didn't really educate him that well and he says yeah your program didn't .
Work i said what do you mean yeah i did it for two weeks and it didn't work i said what happened well it did work for two weeks but then i stopped doing it but then it didn't keep working i'm like what i said this is not a short-term thing where .
It's just gonna fix your weight problem now you can go back to your old plan this is like a lifelong change a new lifestyle process or habit that you need to do consistently for the rest of your life okay and that was something that i just .
Needed to educate him on because of this point the number of years that an average person has eaten poorly and including myself in this group has been a long time okay we've developed this condition called insulin resistance it's become very very chronic okay it's a bad problem .
And the time it takes to fix it is much greater than what you may think the level of effort is going to be a lot more than what you think so you want to give it time you don't want to focus on just the weight you want to focus on the appetite energy cognitive improvements decrease inflammation .
That means it's working because you're creating your health so this is why you have to have patience this is why we call you a patient and this is why we have also a waiting room last point i want to bring up this false piece of information that we've .
Been told so many times everything in moderation just a little bit is fine there's no bad food just keep everything in balance it's all about balance no that is not true when you're trying to get healthy you don't want to balance everything .
There's things that are really important and there's things that are trivial not very important at all what i'm showing you here is the most important thing you can do for your health out of anything and that is fasting and i'm also showing you the food that you need to avoid the most which is a carbohydrate and the other .
Foods that you can eat in higher amounts like fat and there is one food that you want to eat in moderation that's protein right so to get someone healthy they're already in an out of balance state okay so to put more balance and just balance everything out and eat a little bit of everything is .
The worst advice that anyone can give you so i've just given you the things that you should focus the most of your attention on when getting healthy and now your next step is to learn on what to eat and that's in this video right here check it out .
This Post Was All About The MOST Important Intermittent Fasting Basics for Beginners: MUST WATCH – Dr. Berg.
Here’s The Video Description From YouTube
Dr. Berg’s Electrolyte Powder with Trace Minerals: a
Fasting is the most important thing you can do for your health! Learn the basics of intermittent fasting.
Dr. Berg’s Wife Has Crazy High Cholesterol of 261:
Get Dr. Berg’s Trace Minerals Here:
0:00 Introduction: Fasting basics
0:35 The goal of fasting
2:20 How to start intermittent fasting
5:35 What is Healthy Keto?
7:40 Intermittent fasting benefits
9:00 How to get rid of snacking
13:38 High cholesterol on keto and fasting
15:47 Benefits of fasting for the liver
16:15 Fasting tips
16:50 Fasting and exercise
17:50 Supplements on keto
19:00 Fasting mistakes
Today I’m going to show you the basics of how to do intermittent fasting. This is for both beginners and those who are advanced but are experiencing problems like keto plateau.
With fasting, you’re trying to go from sugar-burning to fat-burning.
What is Healthy Keto?:
Healthy Keto is not just a low-carb diet. With Healthy Keto, you want to eat quality low-carb foods that are higher in nutrients.
The best indicators to know fasting is working:
• Your appetite is gone
• You can fast comfortably
How to start intermittent fasting:
1. Push your breakfast further and further towards lunch (you can have bulletproof coffee or MCT oil)
2. Eat at noon and add fat to the end of your meal
3. Eat at six and add fat to the end of your meal
A six-hour eating window with an 18-hour fasting cycle is great and can provide a lot of benefits, such as:
• Supporting cognitive function, focus, memory, creativity, and mood
• Supporting the immune system
• Decreasing inflammation
How to get rid of snacking:
• Don’t buy snacks
• Stay busy
• Have a large dinner with plenty of fat
• Have apple cider vinegar in your water
• Have lemon juice in your water
• Consume a large amount of vegetables during meals
Things that will help you fast longer:
• Green tea
What to do if you experience symptoms like keto flu or keto fatigue:
• Take B vitamins
• Take sea salt
• Take electrolytes and trace minerals
• Consuming a small snack
• Consuming a small amount of carbs
• Thinking the results will happen quickly (give it time!)
• Consuming everything in moderation
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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.
Dr. Eric Berg DC Bio:
Dr. Berg, age 56, 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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ABOUT DR. BERG: o
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 basics of intermittent fasting.