Intermittent Fasting Made Uncomplicated & Simple
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okay so today we’re gonna uncomplicated
minute fasting and actually make it very easy for you okay it’s actually quite
simple I mean intermittent fasting is basically
not eating okay so it’s not starving it’s just you’re omitting all these
frequent meals it’s actually very very simple but a lot of times people
complicate it they want to know can I have my supplements yes you can have
your supplements yes you can have your tea
can I drink water yes you can drink water you can have some coffee the point
is that a true fast is just water and nothing else okay but if we’re adding
supplements or tea or a little coffee I’m going to still consider that fasting
and you’re not going to really break the fast okay all right so here’s the big
thing about intermittent fasting to make it really really simple you actually
want to let your body dictate when to feed it okay when to eat and also how
long you’re going to go without eating so the time may vary because you only
want to eat when you’re hungry okay and then not eat when you’re not hungry and
it might sound really simple but sometimes you have to explain it to
people because at the first hint of a little slight hunger people just start
eating I’m like that’s not what we’re talking about because even in the
morning at 8 o’clock a.m. you have a hormonal spike of cortisol okay that’s
an adrenal hormone that’s a stress hormone that will make you a little
hungry so you may find right in the morning while I’m hungry and then that
passes and then you’re not hungry so slight hunger is you want to just keep
going ignore that what I’m talking about is a strong hunger if stomach pains you
started getting lightheaded weak grouchy okay that means it’s time to eat okay
especially in the beginning you’re gonna have this you’re gonna feel fine all
this and you’re gonna have these symptoms and that’s just a blood sugar
crash so you’ll have to just get used to it but the more and more you do this the
more you’re gonna go from sugar burning to fat burning more efficiently that
takes time though okay so another factor is the estimation of effort it takes to
really get into this hard core so you’re fully in the key tell where it’s
comfortable you have cognitive benefits you feel focused you have concentration
you’re a memory you can actually learn faster so that’s gonna happen over time
but for some people it could take three to four months okay and I’m talking
about weight loss too especially in your midsection and your blood sugars it just
might take time because your whole life you’ve done this way and now we’re
trying to undo it and it does take some time so go into this for the long haul
and just give it time okay alright the other thing I want to talk about is how
to start this whole thing the first thing is like let’s say for you’re doing
all these multiple meals per day you’re doing snacks the first thing is to lower
your carbs okay that’s number one that’s automatically gonna start helping
you be less hungry so you can go longer so now you go three meals no snacks okay
that’s the first goal it’s really important to add enough fat okay to go
from one meal to the next very very important it’s also important to add
enough vegetables to also help you go from one meal to the next a big mistake
that people make is they try to do this without enough vegetables you need
vegetables for the potassium and magnesium and the other minerals and
vitamins that help heal insulin resistance and help lower insulin as
well as the fiber that feeds the microbes in your gut and that produces
something called butyric acid which helps insulin resistance it decreases
hunger it helps blood sugars it feeds the colon cells and it helps your immune
system the combination of good fat and vegetables is going to help you go from
one note to the next and then just let your body dictate when to eat so you’re
gonna find you can go longer so you skip the breakfast now you add two meals a
day and now you start to squish those together slowly okay let your body tell
you when to do it to the point where you’re not hungry anymore so then you
just do one meal a day a lot of people are doing this but you want to work up
to it and just kind of keep it really really simple
give it time these are just principles there’s a tea called hoodia gardenia which is basically a an appetite
suppressant tea it’s very very powerful in attacks and that you can try doing
that if you want to actually have it help you a little bit there’s other teas
as well you can keep very very busy because there’s nothing worse than you
sitting at home from the computer and watching the clock like what am I gonna
eat so you want to probably get out of the house go somewhere because that can
really help you find some activities but don’t just sit and at home alright sea
salt very very important because if you don’t consume enough sodium and you’re
drinking water you’re diluting a little bit of sodium because you may not have
enough reserve in your tank of minerals and that to draw on through the fasting
so the way that you know that you have enough sea salt is that you’re not
having any headaches you’re not feeling weak muscles you’re feeling strong but a
lot of people have side effects because they’re not doing enough sea salt okay I
would do one flat to the level teaspoon a day you can put that in your food you
can even make it mix it with water some of it not the whole thing and drink that
down electrolytes are very very important to for potassium magnesium
calcium and find one with high potassium and then that will actually also help
you have energy through this as well because when you make the transition
you need these nutrients you don’t also need me vitamins too so I just want to
throw that out there nutritional yeast tablets would help you but that will
just make the transition smoother the last thing I want to talk about is just
make sure that you prepare for what you’re going to be eating so let’s say
for example you don’t really know when you’re gonna eat because you’re gonna go
as long as you can with until you’re hungry bring your food with you if
you’re going somewhere but just be prepared because what we don’t want to
do is be like wow now I’m really hungry and I have no more food because the
problem with them and fasting is that the timing of it you know it’s like it’s
sometimes it’s hard to time exactly when you’re gonna eat and coordinate that
with other people so have your food available so you can go to the correct
food and if you don’t know about that I put a link down below I think I
uncomplicated the intermittent fasting and I think I made it easy for you
hopefully let me know with your comments below
hey before you go I’m gonna create some new videos on food evaluation okay so if
you’d like to participate I can’t promise that you’ll be the person I’ll
choose so here’s what you’re gonna do you’re gonna take a picture of what
you’re eating a close-up okay one day how frequent you’re eating like as in in
a minute fasting is it one meal two meals and anything else that you’re
drinking or supplements and go ahead and add your height weight in age and any
major body problems that you’re having and what I’m going to do is I’m going to
analyze that to see what you’re doing correct and what you need to improve all
right so go ahead and click the link down below upload your information and
again I can’t promise that I’m gonna pick you but I’m gonna pick several
people and I’ll do the evaluations and I’ll post these as YouTube videos all
right talk to you later
This Post Was All About Intermittent Fasting Made Uncomplicated & Simple.
Here’s The Video Description From YouTube
Do you find intermittent fasting to be complicated? This is intermittent fasting simplified.
0:00 Intermittent fasting made simple
0:48 Let your body dictate when to eat
2:58 Why you should cut carbs
4:02 How to extend your intermittent fasting
4:55 More intermittent fasting tips
In this video, I want to talk to you about the basics of intermittent fasting. Many people complicate intermittent fasting way too much. It’s as simple as not eating. I have some tips to get you started.
1. Let your body dictate when you are going to eat. When you start to feel hungry, this is when you should eat. Slight hunger that passes is not real hunger. When you feel light-headed, grumpy, and have hunger pains, then that’s when you should eat. Keep in mind that you will have a slight hunger at around 8:00 o’clock in the morning. This is because the body will have a hormonal spike of cortisol, the stress hormone, which could make you slightly hungry and then passes.
2. You can take supplements when you fast. As long as you aren’t consuming supplements with lots of calories, then you are in the clear.
3. You can consume low-calorie or calorie-free beverages. Things like unsweetened tea, coffee, and lemon water are fine to have while fasting.
4. Lower your carbs. This will automatically help you stop feeling hungry throughout the day.
5. Stop snacking. Start by eliminating snacks throughout the day. You should have a maximum of three meals. Once you have that down, you can lower your meals to two or even just one meal a day.
6. Skip breakfast. This should be the first meal you skip as you start doing intermittent fasting. This will help you increase your fasting period greatly.
7. Consume plenty of vegetables during your eating window. Most people don’t consume enough vegetables to hold them over until the end of their intermittent fasting period.
8. Drink Hoodia Gardenia tea. This is a natural appetite suppressant.
9. Keep yourself busy. If you are busy throughout the day, you won’t get bored and resort to eating out of boredom.
10. Take sea salt and electrolytes to avoid headaches and fatigue symptoms. Too much water without electrolytes will
11. Have healthy food available for when you are hungry. You don’t want to be caught off guard with your hunger and not have healthy options around.
Dr. Eric Berg DC Bio:
Dr. Berg, age 55, 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’s Nutritionals. He no longer practices, but focuses on health education through social media.
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ABOUT DR. BERG:
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. 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.
Thanks for watching!
If you were feeling confused about intermittent fasting, I hope this video helped!