New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Plateaued on the Ketogenic Diet & Intermittent Fasting Plan?
hi guys so you plateaued and you’re stuck and you’re you want to squeeze out more results I created this little chart to kind of give you some ideas of what to look at and what could be missing because when you evaluate someone and they’re telling you I’m not getting results I’ve done Kido I’ve done in them and fasting it’s not working for me well I can’t evaluate that unless I have more information well instead of me consulting you what I’m gonna do is I’m gonna show you all the common points that always come up with people that are kind of stuck alright so here you are you’re doing a lot of different meals in the very beginning and this is what people do is they’re grazing every hour and a half they have to eat if to eat you have to eat and this is where I was that’s a certain point so what I didn’t know and what a lot of people don’t know is every time you spike insulin so we have a lot of insulin or so the person has a high level of insulin going on in their blood even in a fasting state they don’t know it because they’ve never been tested the doctors never even focused on it and the blood sugars usually are normal because that comes later because the high levels of insulin will keep the blood sugars down right so it won’t go up yet so they have severe insulin resistance okay or you may have severe insulin resistance and that’s what you’re up against so the goal is to get healthy insulin that should be your goal okay and then that’s what you should research so what you want to do first is learn all about it get it enough information don’t just do this half way because you can’t it doesn’t work doing it half way you have to fully understand all the details because one little thing could mess you up and you have to commit to all or nothing because doing it partial like if you do keto with that mmm fasting it won’t work if you do them and fasting without keto it doesn’t work so there’s certain guidelines that you need to know understand learn about and then you jump in and do it like you’re supposed to like people ask about cheat days well that’s just going to throw you off for several days so you just want to start off knowing what to do okay so the step one is the three meals okay you’re probably already doing that no snacks okay so to be able to go from one meal to the next you need more fat that’ll help you it’s more fine you need more salad and greens so that’ll give you a potassium to heal in for the resistance and speed things up okay so what happens between three meals and two meals is that’s when you’re really doing a key to adaptation you’re adapting to fat in that process you’re usually going to need more of certain nutrients you’re going to need more potassium and b1 I recommend electrolyte powder or potassium citrate that’s in it or nutritional yeast that’ll speed things up so you won’t get the side effects so you’re gonna go from here to here you’re gonna push your breakfast forward into the point where you have two meals a day it shouldn’t be that bad so most people can do this so now they’re at two meals a day no snacks everything’s cool now but here’s the thing if you still have cravings if you’re still hungry between the meals like excessively you’re not fully adapted so either you got to cut your carbs lower okay keep the carbs lower there’s some hidden carbs somewhere or you’re not consuming enough greens okay or your protein is off a little bit so let me just kind of quickly explain protein you know if you’re doing three meals you’re doing like maybe an average of four ounces of protein per meal if you’re doing two meals it’s like five ounces of protein per meal if doing one meal it’s about eight ounces of protein per meal some people want to know about calories and grams it’s extremely confusing I’m going to tell you why but I will explain it if you want to know so let’s say for example you have some beef okay and you have four ounces of beef which comes out to a hundred in 13 grams and you’re thinking oh wow so I need 113 grams of protein per meal no no no no this gram is for the total weight of everything in that beef because half of the beef is protein and half of it is fat or maybe it’s like not exactly half and half but the point is that this is the total the actual amount of protein be something like I don’t know 32 grams okay and as you look at these nutritional facts as you if you wanted to study it you’re gonna go away wait a second I’m counting the grams of protein and grams of fat but they don’t equal to total what else is what else am I missing here well what they don’t usually write in the Supplemental facts is water water makes a big portion of that hundred thirteen grams so in other words don’t ever look at the total grams it’s gonna confuse you okay just look at the total grams of protein the other thing that you can do this is a little formula the very minimum amount of protein you want to consume per day of actual protein is 0.36 times your body weight okay that will give you the amount of protein that you need if you really wanted to know specifically but I don’t know why you’d want because I’m just giving you the ounces right here but you can go between point three six two point seven grams now per kilogram that’s a whole different unit but per pound so you you’d multiply let’s say you weighed 200 pounds to a hundred times point seven and that would give you the total number of grams of protein and that is per day not per meal okay so it’s a little confusing because we’re measuring the keto formula for certain macronutrients and in a minute of fasting and what’s confusing for that is as we consume less food then the amount of protein per day is going to decrease simply because our body’s going to adapt to conserving proteins it’s going to be more conservative of retaining more nutrients and you’re not going to need as much food and you’re gonna be fine you’re not going to become nutritionally deficient okay but I just wanted to give you this formula if you wanted to know that but the point is that you could increase or decrease your protein depending on how you feel as well like sometimes people feel like I had enough protein for the day they just know they have enough or you know what I need a little more protein but this is kind of like the range I would recommend now in the very beginning when you’re doing three meals a day you’re doing more fat and you’re trying to get your body in fat-burning but I mean the goal is really to get your body to burn its own fat so if there’s too much dietary fat available in the diet body’s not going to necessarily go after your reserve as much it’ll go after the diet so what does that mean it means that as you go to two meals in one meal and you want to lower the amount of extra of fat so I would basically at this point if you want to lose weight cut down the amount of fat not by him consuming lean protein but just don’t add more fat into the meal just keep your fat within the protein that you normally that normally comes with the fat and then you’re going to be okay but too much fat can slow down your progress now the other thing is if you’re what determines whether you go to two meals to one meal that really has to do with your goal do you want to lose more weight yes okay but my metabolism is slow and it’s not working at two meals we’ll just go to one one meal that’s going to really speed things up for you to heal insulin resistance and you’re gonna see a lot more progress because you’re up against yours of maybe a sluggish metabolism and hormonal issues and so you’re gonna have to do something so this would be very very important slow metabolism go to one meal a day the other thing is you can start focusing and reducing your stress okay there’s certain nutrients you can take your acupressure you can go for long walks change your environment increase more sleep that’s also gonna help take more nutrients add more exercise these are all things are gonna speed things up and also look for other body issues that you have that you can improve for example if you have a thyroid issue or a polycystic ovarian syndrome or really bad cycles or inflammatory conditions or constipation fix the weak link okay and then that will actually speed things up so this is kind of my overall one chart troubleshooter if you sort of speak to kind of get an eyeball of what you might be missing that you need to plug in to achieve your goal all right for watching subscribe sub scribe press hey thanks for someone press the subscribe button now I forgot what to say I will see you in the next videos what am I going to do subscribe to the press button and oh yeah send you additional information press the subscribe button and I will keep you updated on the future events
This Post Was All About Plateaued on the Ketogenic Diet & Intermittent Fasting Plan.
Here’s The Video Description From YouTube
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In this video Dr. berg discusses a few reasons why you might have plateaued doing the Keto & Intermittent fasting plan. The main goal is to lower your insulin (Healthy Insulin), no snacks throughout the day and eat two times a day with enough fat so you can maintain hunger between meals. Following these steps you will become nutritionally deficient.
Dr. Eric Berg DC Bio:
Dr. Berg, 52 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 New Body Type Guides, published by KB Publishing in January 2017. 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 a past member of the Endocrinology Society, and has taught students as an adjunct professor at Howard University.
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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. 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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