My dear I eat one time in the day or two times than between what should I do ? Only water bc I don’t lose weight unfortunately because of corona no movement. I have also no motivation to do Sport by own, bc before I was in gym it was regularly?
Does Dr. Ekberg do OMAD? What does he eat in a day/week? Does he have any "what I eat in a day/week" videos? is he vegan? Carnivore? Balanced? Would really like to know 😊
@@ruirui9490 Healthy Keto, High fats, moderate protein and low carbs. 70% Healthy Fat, 25% protein Best is will caught salmon or organic eggs, 5% carbs from healthy veggies and berries.
I recommended IF and lowering carbs to a family member for his serious mental health issues. In a year he's off all of his meds, feels the best he has in years and lost 8kg. He is so happy that he found IF. It is the ultimate insulin control. Thanks again Doc.
Can you please tell which mental health issue it was? My Aunt has Schizophrenia and I want to recommend IF to her but I am afraid of side effects if any
@@foodbody2031 Tbh I'm not sure what his official diagnosis was but he initially had a psychotic episode. It was that serious that I didn't think he was coming back from it. He was on anti psychotic and anti depression meds. Not exactly sure which ones but he was like a zombie. I'm pretty sure injections were involved for a while. Also very puffy. The meds did help in the beginning but I was concerned about the long term. Hth and all the best.
@@foodbody2031 I told him to fast as long as he could and and that the longer he fasts the greater the benefits. Along with cutting out as much sugar, fruit, processed foods, seed oils and starchy carbs as he could. He was a big rice eater and he cut that back to once a week. He's doing more than 16 hours on some days he tells me.
Dr. Ekberg. Thank you so much for all of the informative and educational videos. I have went from 225lbs and fatty liver down to 178lbs and no more fatty liver in 8 months. You are truly making a difference in people's lives. You are also putting a hurting on the Pharmaceutical Industry because people getting healthy to lose weight don't need any scripts! Ha! Ha!
I've been doing the intermittent fasting for a few months now and am down about 40lbs! feel much better too. been able to get back out on the running trail as well. But the thing that I've noticed the most is that the hunger pangs I felt during the initial period NO LONGER HAPPEN.... This gentleman is an excellent teacher I've learned a ton from him... Thanks Mr Ekberg
I started Keto and Intermittent fasting 8 weeks ago 2 meals a day right from the start and have lost 3 pounds a week! My son told me about Dr Eckberg. He lost 70 pounds in 1 year and now needed to gain some back! He looks amazing! This will be my new life style! I'm now on OMAD but occasionally eat sooner if I'm Hungry! Not hard and wearing everything in my closet and Feeling so much Better! Thank You Dr Eckberg! Your Videos have made a huge difference in my life! Knowledge is Power!
been doing 20 hr fast daily for almost 2 years now and just started a 48 hr fast once a week about a month ago and working my way up the ladder to eventually do a 21 day fast. Im so glad I learned about this lifestyle change and thank you for being one of the great teachers of You Tube giving a huge Gift to humanity with every pearl of wisdom (VIDEO)
Wishing you the very best as you fast. I attempted a 21 day fast. Be very careful....watch your electrolytes. At day 15 I had to end my fast due to weakness...needless to say, I learned a lot.
I've been overweight/obese since my first kid was born in 1997. I didn't think it was even possible for me to be "normal weight" again, because losing weight was so difficult, I could only do it if I obsessed about calorie counting and constant exercise. As soon as life got in the way, I'd gain it all back before I knew it. Then in April 2020 I started watching these videos and doing IF/keto. I've been at it for about a year, and am no longer even slightly overweight. I'm a 54 year old woman in perimenopause, and am "supposed" to be getting fatter around the middle---but I'm actually getting smaller! I'm not even slightly overweight anymore,, and never hungry. Thanks, Dr. Ekberg! :)
Im 37yo and just started doing 8:16 , the weird thing is I’m sooo comfortable with this change I don’t feel like I’m starving myself and I’m eating small healthier portions
I've been doing OMAD plus a few 5-day water fasts per year for almost 3 years now, and I for sure have no plans of ever switching back to stuffing my mouth every few hours. My blood test results have improved, I feel more energetic during the day, I sleep better during night, I've lost about 50lbs (22,5 kg) and I have more time to watch great UA-cam-videos, just to name a few. If I was as well-spoken as Dr. Ekberg I probably could've convinced my parents to also do this. Tack för ännu en bra video, Sten!
When I first switched to Keto, I heard about OMAD and thought, "Oh, that's much too hardcore for me." A few months later I was doing OMAD without even realizing it. When you're fat-adapted, OMAD just comes naturally.
but you plato with weight loss after a while... what i do these days is that i eat every other day, i eat breakfast if i intend to do some intensive excercise, otherwise i wait till lunch, eat untill im full, then about 4-5 hours later ill have another meal and then i dont eat for about 32-40 hours... tbh you can get used to almost any kind of eating pattern that fits into a 3 day window. this method also has another huge advantage - you can eat the same thing over and over again because you only eat every other day so you dont get sick of anything
I don't even practice full-on Keto but try and always keep carbs beneath 100 gms per day. And have fallen in love with intermittent fasting. It is a breeze!! Often don't even feel ANY hunger sensations at All. And I have high energy thru-out the day. The thing is that I started with an eating window of about 4-6 hours per day and just eventually worked my way down to OMAD. And the cool thing about it is that the more you do it the easier and easier it becomes!!!😎
I managed to jump from 3 meals a day with snacks in the evening to skipping breakfast and having lunch around 1-2pm and main dinner at around 5-6pm each day. Although I feel hungry sometimes (it comes in waves) I drink carbonated water with a slice of lemon and I'm amazed how easy it is. I'm doing this primarily for weight loss (lockdown lump!) but I can see myself sticking with it. - Many thanks for all your videos Dr. Ekberg.
I have being doing this practise for last 45 years, means no B;fast or lunch, only dinner, everyone kept on telling that it is bad and I never listened, , I am 60 years and did this practise since I was 15 years, I am healthy and not a single medication so far.
Any type of intermittent fasting will work. I'm doing OMAD because I have had insulin resistance, high blood pressure, high triglycerides, fatty liver, and I didn't feel well. I started my OMAD and low-carb journey on 1/1/2021. Today is 4/8/2021. I lost a total of 35lbs, and I feel great. I'm 55 years old, and my BMI(22.3) is normal for the first time in 35 years. Finally, I'm not pills and doctors dependent. I feel that I can control my life and further, and I have the upper hands now. I hate to say that most doctors are so eager to write patients prescriptions that only control the symptoms. When the patients got worse, most doctors blame the patients for not listening.
I have all tour medical issues...starting keto now...just getting the foods ready like keto crackers and bread. I cannot do this within some breadlike products. Thsnks for the inspiration.
Firstly, congratulations to you, great accomplishment. Secondly, I don’t agree in giving doctors a bad rap. I think most doctors would prefer their patients make lifestyle modifications such as losing weight but in reality, very very few patients follow through. Most patients would rather take a pill and continue on with their unhealthy habits
@@fabiangomez9269 This is so true! They also resist natural remedies, herbs and supplements. There are so many ways to heal the body naturally but unless a doctor prescribed it, people don't trust it. Like big pharma is so darn trustworthy. 🤦🏼♀️
When I started following and watching your videos. I’ve learned so much. It’s so true when I’m stressed at work, my mind is already programmed to have ice cream and cake after work to reward myself. This past week I started intermittent fasting, eating healthy and I did walking for 30 mins twice this past week. I already lost 4.9 pounds! Thank you Dr. Ekberg! I’m so inspired with your videos. You’re a blessing to me and continue to be a blessing to everyone!
Thank you Dr. Ekberg! I am 63 yrs old from the Philippines. Been following you for more than 3 months. I followed all your advices esp IF, LCHF food & exercise and after 3 months, i lost 53 lbs, lost skin tags, my lower back pain disappeared, no more GERD since, did not catch cold or fever since, more alert and active, i look good and feel good about myself. Congratulations! I endorsed you to my friends and will continue to so so. Currently, i am maintaining 18/6 level and LCHF. I am adopting this as a way of life. God bless you.
Thank you! I now do a 19 hour fast and sometimes up 20 or 23 hour fast. My body adapted to it. So I have no problem at all. I have lost already 17 pounds. Great video 👌
This is exactly how I transitioned to OMAD from 12:12 to 20:4 in about 6 weeks of clean fasting. It was super easy and the scale is starting to go down at a faster rate.
Dr. Ekberg in an earlier video you said that "it is easier to stop doing things that you already are doing rather than adding things that you normally don't do". Looking back at my weight loss and journey to health I realize how true this is and how much that statement has meant to me. It is much easier to stop snacking, skip a meal and do less than trying to replace what normally do with new "healthy" habits and eating. No need for following diets, counting calories, going for walks or joining the gym. It doesn't cost a cent, needs no preparation and you can start immediately! Stop buying processed food and snacks you don't need . Keep getting whole foods and the stuff you like that is suitable for a LCHF life style. Soon enough the content in your pantry and fridge will be really different and you will find yourself doing stuff that never thought you'd be doing only 3 months ago!
I eat only 2x per day and I lost 10lb in 1 month - my goal is to lose weight slowly. Now watching this video, it makes me try to eat only once per day and here and there I also don't eat at all at least 24-36hrs. Thank you very much for explaining it to me! You are the best doc!
this video is SO MUCH BETTER and simpler "to the point" then your other intermittend fasting videos! the other onces are just to technical.... sometimes people just want a simple explanation like... "just tell me what i have to do !" typ of thing. this video is just that. great video
Thank you privat privat. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. I spend so much time on it because when we get "the why" and the mechanism we become empowered for life . Comments like yours makes it all worthwhile. 😄
Thank you Dr. Ekberg! I was a high sugar guy for decades and it finally caught up to me and I’m a T2D. I looked for videos that could help me. One day I found you, Doc. Started with intermittent fasting and then low carb, high fat diet. Waiting for my blood work to come back. I can’t tell you how much better I feel. I lost 10 lbs in last 2 months also. Thank you!
What I did 4 months ago after watching some of your videos and understanding how the body works. I went on the intermittent fasting + LCHF diet , cutting sugar and carbs, in one snap. Just decided the next day. "It starts now!" It might be harder on other people, but for me it was nothing. Didn't have any problem adapting to the new lifestyle overnight basicly. I might have had such sheer determination to change myself that I just didn't care if I was hungry. Now 4 months later I am 20 kg lighter. Feeling so much better. Less tired and really happy. It seems I have finally hit the plateau! I have been hovering in the 82-83 kg range for few weeks now (I am 175 cm tall). Aiming to get somewhere closer to 75 kg. Need to be patient, and see how it progresses from here. Been planning on trying out the 3 days fast, if it would reset the setpoint and allow me to go downwards again. Thank you so much Sten! You really changed my life. I have been overweight for such a long time and been struggling to keep it at that weight and not going overboard. Been trying everything. and nothing have worked. Until now. I feel like I have been released from the shackles of overweight destiny.
I'm 38 and weighed 92kg. Followed all your advices. Started with very low carb/ leafy greens and protein 16:8 fasting and after 3 months I've lost 16kg but most importantly I have lost a lot of inches at my waist, hips and thighs. Now I'm on a OMAD and do hiit workout every other day for 5-7 min. I feel ready to start today my 48 hour fast. Thank you and wish me luck.
Couldn't agree more. This man breaks it all down to where you can easily and clearly understand what he is saying. Wonderful explanation of fat storing vs. fat burning!!😉
I started with 16:8 and my regular eating; then went to 18:6 and lower carb; then 20:4 and LCHF. At this point I have lost 28 lbs. and I’m starting to long for OMAD. I love fewer meals, less cooking, less cleanup and less shopping for less money. I love it!
Feels like the sole reason for me to fire up UA-cam these days is to watch Dr Ekberg vids. Just finished a LCHF lunch on day 3 of 16:8 fasting. All new stuff to me and I belive I like/love it.
Good for you! And the awesome thing is that the more you do it the easier and easier it becomes. I mostly do OMAD these days and very seldom experience Any real hunger pains. Sometimes I will switch it up and do 20/4 eating window.
So inspiring. Thank you. Since starting 11 weeks ago I have lost just over 14kg. Blood pressure is lower, starting to feel great. OMAD / keto is awesome. Learning so much about what is good for my body. Have done 2 X 48 hour fasts, next I'm going to try a 4 day fast to increase autophagy. Thanks
When I decided to go OMAD, I started with one day on then on day off. Did this for 6 months wherein I lost 20lbs during the first 3 months. Now I've been OMAD straight for over 3 years, I train 3 sessions of powerlifting and kickboxing peer week at 5am in the morning, and working full-time doing manual labor in a warehouse. I'm now 198lb@5'11", feeling better than in my 20's at my 43 years young self.
@@randyalanjones just nutrients dense whole foods that will satiate me. No processed sugar, carbs, nor seed oils. Nothing fancy really, it's not like prehistoric cavemen can acquire processed garbage food products anyway, so I just copied their examples instead.
@@DomFortress so no carbs even from vegetables? I have lost over 230 pounds doing Keto and OMAD so I was just wondering what you do. I have a little bit more I want to loose but have been stuck and am tweaking things. Not in anyway arguing just wondering if something you do could help me since we are the same size and age.
@@randyalanjones no processed carbs, I still eat 3 servings of brown rice per week, and I have fruits like banana, apple, and grape fruits. I also eat a variety of organ meats so I'm not heavy on the vegetables. If you're strictly going for weight loss, then reduce the proteins while increase the fat intake. The amino acids from proteins can stop autophagy, while fats won't cause insulin spike so you'll remain in ketosis. And any excess fats your body won't be able to absorb them, because that's the function of our gallbladder, and when there's no insulin, there's no storing fats.
@@DomFortress gotcha. No way I can eat that many carbs because it would shoot my blood sugar up and my cravings would be bad. I have no cravings now and tried carb cycling back in 2003 and gained weight and would have hard, hard crashes. Thanks for replying I hope you have a great day.
Been much the same here last 2 years, eat one main meal a day no longer Diabetic but still struggling with losing a extra 10-15 lb. I think the body gets use to doing without so it becomes much harder... still a work in progress.
Only 50 pounds? Slow weight loss over a 2 year period tbh. And just look at how people looked 100 years ago, they ate all day and they were rail thin. Something else is going on here and it's not down to just eating one meal a day.
@@nicholasfry4253 I really don't think they ate all day, people had less to eat back then and the work overall was much more labour intensive, the only fat people back then were the rich.
@@bennyceca They ate breakfast, lunch, dinner, please provide evidence that they didn't. Hopefully you aren't low IQ enough to have misinterpreted what I said as meaning "these people stuffed their faces all day long", cause I never made that claim. And if you think this has to do with food scarcity then can you please explain why a country like Japan is way thinner than America despite the fact that Japanese people have plenty of food to go around and they eat things like rice.
Dieticians don't have a clue, but it is what they were taught in school. I went to MOVE VA class and dropped 60 lbs following keto and IF. Every meeting the dietician had the deer in the headlights look when I told her how I lost the weight. "I pretty much do the opposite of what you tell me."
Keep going. I saw 10 pound loss in the first month too. Then I lost another 40 lbs in 6 months! Now I practice OMAD low refined carb after 2 years of fasting and I’ve never been healthier. Best wishes
Here is one story from an underweight person that have eaten only processed foods: symptoms & diagnostics: - IR shown on the 1st hour only, on glucose intolerance test; - lost the feeling of thirst - GERD - joint pains Changes after 2 months on STRICT HEALTHY KETO(5-15-80) and IF(16:8) or OMAD, including a 4 day dry fast(I would like more info on this from Dr. Ekberg): - adaptation was hell and still is. Strength and endurance regain is like 80% now - 1st month I was more in calories deficit. Lost 5kgs. Inflammation and symptoms reduced - 2nd month calories surplus. Inflammation and symptoms returning. will push longer, but starting to think that reducing weight is more important than what and how you eat...
With OMAD I am back to my old familiar self! Never cared for breakfast no matter how many times I would hear that it is the "most impirtant meal of the day"! Spare me!!!
I am just wondering. Would it makes sense to skip dinner instead? Since when you wake up for breakfast, you would start burning energy. While after dinner, you going to storing energy since you start to be inactive?
thank you for another great video. at lunch yesterday was told "you'll get sick eating low carbs and at your age just enjoy life" and that is exactly what I'm doing KETO is easy, less work, and good food
@@HelloMrBeeno Then fat fast; eat as much high quality butter and sour cream as you can stand ... but nothing else. Keep this up long enough and your appetite will go away. Then immediately start walking, and keep walking until you get hungry. Break your fast with 18 eggs fried in bacon grease. Do the same thing the next day except break your fast with four bacon cheese burgers without the buns. Etc. Cut out all refined or processed carbs. A few months of this will get you fat adapted. Then you will start burning your own body fat so you do not have to eat so frequently. Your appetite will normalize as you continue to shun refined carbs and seed oils, replacing that junk food with eggs, beef, butter, sour cream, etc.
Muslims do this as we fast all day and break the fast at sunset during the month of Ramadan. We are also been advised by prophet Mohammed to fast twice a week for the rest of the year.
I think it was Jason Fung who called calorie excess as a cause of weight gain the "proximate cause" - that is, not the actual root cause, just the last step in a chain of causes. Getting to the root cause like you describe here is the real solution to weight gain/loss.
@@PiercingTheDarkness Well, you're right. Except I only attributed the "proximate cause" statement to him. My statement after that was not attributed to Fung.
@@justrusty - you’re correct about Dr. Fung - he DOES discuss ‘proximate cause’ and ‘ultimate cause’, specifically in his book, “The Obesity Code” (he may have mentioned in other books and/or YT videos, but I recall these from that particular book, which I HIGHLY recommend!). He states, “The proximate cause is immediately responsible, whereas the ultimate cause is what started the chain of events”, and “EXCESS CALORIES MAY certainly be the proximate cause of weight gain, but not its ultimate cause” and furthermore, “treatment must be directed against the ultimate, rather than the proximate cause”. Check it out, guys, for more detailed information...well worth the time, effort, and (minimal) cost. Cheers, and best wishes in your journeys!!!🙏🏼❤️😁
@@joeygirl314 Thanks. As Piercing the Darkness correctly pointed out, JF does mention insulin as the root cause. I will get the book. I probably would have been more accurate if above I had said "Getting towards the root cause..."
My husband and I started watching Dr.Ekberg and the results are amazing. We are on OMAD and follow the recommendations and for the FIRST time we aren’t starving ourselves fat! We are enjoying healthy, filling natural foods and the fat is dropping. Unbelievable. I’m so glad my husband found Dr. Sten’s videos bc it changed our lives.
thank you so much to your videos Dr Ekberg, i'm doing OMAD in one month untill now i use to do it, my high blood pressure becomes normal, before during my normal 3x a day meal plus 2x snacks i got a bloated stomach and always suffering acid reflux for many years, my blood chem result are always on red alert my creainine, eGFR uric acid TrIgly choles HDL LDL GLucose AC almost everything are red but now after mg 1 month OMAD and regular exercise the latest results are all normal thank you so much, keep uploading more health videos it helps a lot of people
I weaned myself with carbs and sugar for few weeks before i went OMAD... I lost 10kgs in 3months time. No skin sagging, no more cravings! Best thing I've done to myself.
About 5 weeks in and I'm down 22 lbs.. Usually, I do either 16-8 or 18-6 hr days.. Occasionally, I'll do 12-12.. I did a couple 20hr days and one 32 hr fast.. Thanks for the great info..
I started Eat Like a Bear with keto and OMAD on December 1 and lost a pound a day for the first 20 days! I felt fine and was so thrilled that I was glad I didn’t go into it gradually. I lost about 50 pounds by mid April then plateaued at 189 for a couple weeks so did a 3 day fast to kick it down to 186. I’m not real regimented and eat when I’m hungry, sometime between noon and 6:00.
@@ROBDee-ho9lu thank you. I’ve put forth the effort before, but never lost more than 10 pounds, usually less, then gained it back within the next week, so this is amazing!
Completed 1 week of OMAD with a meal at 7pm. Then, completed the second week doing 2MAD, eating at 2pm and 7pm. Can't believe how loose my shorts are and I've noticed things healing in my body.
Data leads to information leads to knowledge, leads to wisdom. Thank you for helping me understand all the "noise" about intermittent fasting in a clear, logical, precise manner.
Since March 12, after about a week and a half, I finally became fat adapted and switched to OMAD! The scale is stuck to a good number for something more than a week, yet I tried on my very tight jeans and I buttoned up after two years!! Two weeks ago I tried them on and I got frustrated. This is a surprise. Plus I feel so much lighter.
I discovered Dr. Ekberg's videos and started intermittent fasting 2weeks ago. I lost 10 lbs in the first week. I can't believe it! Thanks Dr. Eckberg! Now I know what made me gain this weight during the pandemic. Hoping to regain my pre-pandemic weight back. I'm halfway there.😁
Thank you Dr. Ekberg, my life has changed for the better, long term! We eat too much food as a species. The less times we put our body through the digestive process. the healthier you will be, and you will have longevity.
Thank you dr. Sten Ekberg. I feel almost like reborn after following your instructions after only 6 weeks... Our bodies are really designed to perfection....
Dr. Sten Ekberg thank you very much. I'm 38yo. Last year my HbA1C was 8,3 n this month 4,9. I do IF 16:8 n sometimes 23:1 with OMAD. I also LCHF with moderate protein. Your videos really help me to be healthier. GBU
Keto and IF(Naturally used to do 18:6 for years but was gaining weight even though calories were not high-it was the carbs-now 22;2) have been a revelation for me-have been doing Keto 7 weeks. I am never crazy hungry now and I do OMAD. Used to be Hangry and tearful every few hours...now that's stopped. Now very calm and happy 99%of the time. Also, have lost 10lbs with no starving feeling! Thank you for your videos they are exactly what I needed to understand the changes i needed to make to get best weight loss results while feeling great!
A profound thank you, Sten, from a Danish fan and follower for your instructive and fact-based videos. IR and LCHF has been a life changer for me. It has become SO easy to rid my body of excess fat and stick to my training schedule to continue to have a well-trained body (but with less fat!) at nearly 60.
Dr. Ekberg: Very clear messaging, perfect graphics w black background and bright colors. SO MUCH BETTER than the whiteboard from my perspective. Informative, persuasive, and clear. I'm in. Thank you!
Good Video - I've been playing around with IF and keto - down 7kgs this year, 4kgs more to the target ..... it really isn't hard at all. A lifestyle rather than a diet.
I confirm everything you said here. I already didn't snack so my starting point was 14:10 (funny how the nutritionist who took about a thousand dollars from me years ago forced me to snack continuously...). First step was to move breakfast later and dinner earlier. I thought I would never be able to commute to work by bike on empty stomach, but my fears were baseless. On the contrary, physical activity reduces the feel of hunger. Once I've managed to delay breakfast to 9AM, it was easy to skip it altogether, since ghrelin goes down naturally at that time of the day. Also eating dinner earlier helps to sleep better. So the 16:8 was done in a matter of one month. I admit that at the beginning I was doing I.F. only some days a week, being a bit hesitant for the possible health side effects. Once I saw there were none, I kept going. Currently mostly OMAD, on weekends maybe 18:6, depending if there is some party or happy event. What is also nice of IF is that you don't have to fear the occasional social event. Just don't eat some hours before it and you are fine. And, once you decide to eat, you just eat, without regrets or guilty feeling.
So clearly explained, I'm going to take the leap of faith and start this. My biggest challenge will probably be taking it at a slow and sensible pace. I go from eating 4,000k a day and hating myself to saying "That's it, I've had enough" and I drop to 500k a day, can't last a week and rebound. It's really weird, I am so regimented in every other area of life; my work, my skincare (hence having a skincare channel lol), my hobbies, etc. I just struggle with eating rubbish and too much of it. Here's to future success with intermittent fasting!
I've been following intermittent fasting along with super low carb meals for the few months and have had great success. Hardly any cravings for sugar and feeling healthier day by day. Thank you Dr for all your wonderful knowledge!!
Thank you Karen Allred for sharing your story. That is great. I am thrilled that you have seen such great results. It is liberating to get rid of cravings. Keep it up! 😄
@@jeffdover6845 I'm pretty much having two meals a day. I have black coffee with 1 tbs of heavy cream and my acv and water in the morning. Then, I eat my first meal around 1:30pm tuna with a little mustard or sausages ... any type of meat you enjoy (mostly my leftovers from last night's dinner) a few small pieces of cheese. Plenty of water throughout the day. I have dinner around 6:30. Could be chicken thighs or turkey. You could have a nice steak. I will eat either a couple pieces of cheese or a few pork rinds. I find I like different textures. After that lots of water. It's what has been working for me.
I actually started the Talk" with my primary doctor recently. We spent most of the annual exam time talking about the do's and don'ts for IF and OMAD and what to eat and not to eat in a ketovore lifestyle. I think I spent more time educating him than he did examining me... Is it me or does anyone else think Dr. Ekberg "might" have someone new in his life? I've noticed a peppier happier and smilier Dr. these past couple of months... I hope so...
Thanks for sharing I hit that bell. For those who haven't tried it cottage cheese is high in protein. One cup of low-fat cottage cheese has a whopping 28 grams (g) and only 163 calories. High-protein foods digest slowly. This helps keep you feeling full longer and makes you less likely to overeat.
Dr Sten I am so glad you have updated this as it now has answered all the little details. So I know understand my system is broken and I must be patient about weight loss. At present I am doing carnivore 2 mad after spending 3 months previously giving up sugar and reducing carbs. I weigh 150kg and I am 5 feet 9 age 55 and have been this weight for at least 20 years and I am also a former stroke and heart attack survivor. I will report back with my results. Thank you for the good tutorials you do.
This great video makes it all so easy. I eat a 6pm and finish with a snack by 9pm. Then no food until 6pm again, that's 21 hours of fasting with only coffee and water.....Sal : )
One of the best videos on intermittent fasting. Thank you. I've been doing IF/OMAD for a long time eventually I plateaued. I then stretched my fasting to 72 hours and that fixed it for me. Lately I've also been experimenting with even longer fasts. The latest and longest I was able to go was 6 days. It was stressful on my body but boy the weight loss was incredible! I would love to see a video on prolonged water/modified fasts (aka 72+ hours fasts on water only or with supplements).
Same here. In the beginning, OMAD worked wonders but eventually it stopped delivering results. Now I do at least one 48 hour fast during the week, preferably two, and I'm starting to see much better results!
Thank you Neil H. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help me help more people by sharing the videos. 😄
i alternate between 23:1 and 47:1 fasting, i also do mediterranean keto that’s a bit lower in fat and higher in protein. i try to workout by doing cardio/strength training but for now light exercise is all i do!
@@PencilsGraphite I struggle with the SAME problem, and in fact, I just found some levis on Amazon with a 26" waist!!! But, I LOVE thrift stores, etc. And omg, forget about trying to find your new size there! But, is it not fascinating that we cannot find our true sizes easily now????
@@hzleyes7087 ya it's barely an inconvenience. I started with 16 hours fasting and quickly moved to 18 and everyone in a while I'll slip in a 20-23 window.
Lowering calories actually doesn't work at all (while having insulin in the blood). It just decreases BMR at the exact same rate that you lowered calories in. The only way to lose weight is to lower insulin.
So, what you are saying is insulin can literally allow the body to defy basic laws of energy that apply to everything in the universe. Controlled scientific studies would very much disagree with you and if that were the case, athletes, bodybuilders etc. would never ever be able to lose any weight. Plus if that extremely silly statement were true, as long as you ate enough cabs it would be pretty much impossible to starve because even if you went super low in overall calories, your metabolism would magically be able to slow down to compensate for whatever you lost. Funny how that doesn't seem to happen to starving people in 3rd world countries. Even if they are eating rice and grains because they are cheap and an easy food source. They seem to continue to lose weight until they get sick and die if they don't get more calories.
@@Ryan_DeWitt which just goes to show your dunning kruger syndrome. Insulin is a fat storing hormone. Insulin lowering your BMR IS the law of physics. If you lower calories in while maintaining insulin, you will gain everything back within a year or two, sometimes referred to as the jojo effect. There are plenty of studies on the insulin matter.
@@Ryan_DeWitt the fact that body builders can lose weight or not has absolutely nothing to do with my statement about insulin. They don't lose weight because of their work out, they lose weight because of their diet, OR due to steroids including HGH. Why do you think man bodybuilders rely on synthesized HGH? Because it counteracts insulin.
@@Ryan_DeWitt and don't get me started on starving people eating rice. Rice or grains dont have the necessary building blocks (no essential amino acids) to maintain a body over a longer period. They will eventually be malnourished regardless of how much rice they eat, just like you would eventually starve if you only ate sugar. Has nothing to do with caloric value.
@@gh0un Yes you will gain weight back if you start to overeat and can't maintain your diet. I am going to speculate that I may possibly know just a tiny bit more than you do about steroids and bodybuilding and I wish they just let the fat melt off but unfortunately they don't. Speaking of studies, 100% of the studies they do where they lock people in a metabolic ward where they can't cheat and calories and metabolic rate are measured by scientist, they lose weight every single time regardless of diet. Why would that be do you think?
Brilliant advice! Stopping snacking was a game changer for me. I now do 20/4, strict carnivore on weekdays with lunch @ noon and dinner at 4PM. My glycemic control has never been better! I eat keto friendly carbs and even some rice or sweet potato on weekends with an increased feeding window to maintain metabolic flexibility. I have pretty effortlessly maintained a 60 lb weight loss for nearly two years by doing this while simultaneously building lean mass. Will be 60 this summer and never felt better!
This makes so much good in your life i was getting real sick and was very overweight losing my hair type 2 and as soon as i started fasting my life changed for the good
Please record video on gastritis/ bile relfux or pancreatitis, this are topic almost nobody are covering. We really need this, because without good and healthy stomach every diet is difficult and even keto can be bad as I found out :/ Thanks for your effort and really great videos.
I agree I have an ulcer and hiatial hernia. I find when I wake after fasting .I am murdered with acid and nausea. I usually push through until 4.00. However a lot if fat makes me queasy. I have lost weight Not sure how to get rid of loose skin which I believe is unused protein. Will it ever go. I am defo carb intolerant. I love this channel. 👍Maybe include more protein and less fat.
My workmate keep reminding me to eat because during a day of working I did not Eat anything and they are worrying ahahahha..,I have loss 40lbs in 3months.
People who don’t understand get pretty crazy about IF & OMAD! They are often jealous about your success and because their minds are still stuck in the BIG AG lies of eating! We’ve been brainwashed into believing our food is good and what they want us to eat for THEIR HIGHEST PROFITS! I call it “BIG BUSINESS KEEPING US IN THE CIRCLE OF ILLNESS “! AG & Food companies shoving lies and dead, illness causing food down our throats while the main stream doctors pump us full of Rx drugs, instead of showing us the truth of TRUE HEALTH! Hence, THE CIRCLE OF ILLNESS TRAP! People CAN be well and FREE from most debilitating illness, if they become PROACTIVE in their own health and study how to take charge! Congratulations for discovering what is saving yourself and discovering the truth through listening to Dr Eckberg and other practitioners who REALLY CARE for mankind!💕👍
@@sheilasmith1109 True. It's only the blink of an eyelash in human history that we have had access to food for not only 3 meals a day, but 6 or more! I read a message forum that said "college kids are going hungry because dorms don't serve food on Sunday evening!" Jeez. No one "goes hungry" on 20 meals per week vs. 21 meals per week. The human race would never have survived if we needed to eat 3 times a day or more.
I started fasting at least 20 hours per day and I combined it with hitting the gym 3 times per week on Monday, Wednesday and Friday. I start with a 30 minute walk on the treadmill at 3 miles per hour and I am at level 5 incline out of 15 after beginning at level 1 on my first few visits. Then I use 7 upper body weight machines. Started with the first plate (15 lbs) and am now up to 3 plates. After the weight training I get on either the elliptical or the bike for 30 minutes (I usually alternate them with each visit to the gym). Setting is currently level 5. The cardio on the 2 machines is currently burning 450-500 calories total (if the machines are to be believed). I am eating a balanced diet. I am eating less, too, and quite naturally. I cut out refined sugar and reduced multigrain bread intake to 2 slices per day. I am feeling really good! I did not step on the scale or measure my waist for the entire month. I didn't need to as I began to feel lighter and stronger. I also slept better, especially after an evening at the gym. Results? Of course! I will not leave you wondering. lol Waistline Oct 31st was 43 inches and is now 42 inches. Weight October 31st was 235 lbs and is now 222 lbs. My goals is to lose 5 pounds and 1 inch per month. Initial weight loss can be rapid, I know, and the rate will slow down. I expect to reach my target of 185 lbs and 34 inches by Aug 1, 2023. :-)
🔷 Watch This Next: 15 Intermittent Fasting Mistakes That Make You Gain Weight ua-cam.com/video/N1zjLsnHDPo/v-deo.html
Sir plese replay
My dear I eat one time in the day or two times than between what should I do ?
Only water bc I don’t lose weight unfortunately because of corona no movement. I have also no motivation to do Sport by own, bc before I was in gym it was regularly?
I like your calm manner to explain things in your videos 👍🏻!
Does Dr. Ekberg do OMAD? What does he eat in a day/week? Does he have any "what I eat in a day/week" videos? is he vegan? Carnivore? Balanced? Would really like to know 😊
@@ruirui9490 Healthy Keto, High fats, moderate protein and low carbs. 70% Healthy Fat, 25% protein Best is will caught salmon or organic eggs, 5% carbs from healthy veggies and berries.
I recommended IF and lowering carbs to a family member for his serious mental health issues. In a year he's off all of his meds, feels the best he has in years and lost 8kg. He is so happy that he found IF. It is the ultimate insulin control. Thanks again Doc.
Can you please tell which mental health issue it was? My Aunt has Schizophrenia and I want to recommend IF to her but I am afraid of side effects if any
I’m much less anxious and depressed on lchf and if!
@@foodbody2031 Tbh I'm not sure what his official diagnosis was but he initially had a psychotic episode. It was that serious that I didn't think he was coming back from it. He was on anti psychotic and anti depression meds. Not exactly sure which ones but he was like a zombie. I'm pretty sure injections were involved for a while. Also very puffy. The meds did help in the beginning but I was concerned about the long term. Hth and all the best.
@@scotchfillet Ohh okay did you recommend the 16:8 pattern?
@@foodbody2031 I told him to fast as long as he could and and that the longer he fasts the greater the benefits. Along with cutting out as much sugar, fruit, processed foods, seed oils and starchy carbs as he could. He was a big rice eater and he cut that back to once a week. He's doing more than 16 hours on some days he tells me.
Dr. Ekberg. Thank you so much for all of the informative and educational videos. I have went from 225lbs and fatty liver down to 178lbs and no more fatty liver in 8 months. You are truly making a difference in people's lives. You are also putting a hurting on the Pharmaceutical Industry because people getting healthy to lose weight don't need any scripts! Ha! Ha!
I've been doing the intermittent fasting for a few months now and am down about 40lbs! feel much better too. been able to get back out on the running trail as well. But the thing that I've noticed the most is that the hunger pangs I felt during the initial period NO LONGER HAPPEN.... This gentleman is an excellent teacher I've learned a ton from him... Thanks Mr Ekberg
I Iike coming to the comment section and reading success stories.❤
I started Keto and Intermittent fasting 8 weeks ago 2 meals a day right from the start and have lost 3 pounds a week! My son told me about Dr Eckberg. He lost 70 pounds in 1 year and now needed to gain some back! He looks amazing! This will be my new life style! I'm now on OMAD but occasionally eat sooner if I'm Hungry! Not hard and wearing everything in my closet and Feeling so much Better! Thank You Dr Eckberg! Your Videos have made a huge difference in my life! Knowledge is Power!
been doing 20 hr fast daily for almost 2 years now and just started a 48 hr fast once a week about a month ago and working my way up the ladder to eventually do a 21 day fast. Im so glad I learned about this lifestyle change and thank you for being one of the great teachers of You Tube giving a huge Gift to humanity with every pearl of wisdom (VIDEO)
Wishing you the very best as you fast. I attempted a 21 day fast. Be very careful....watch your electrolytes. At day 15 I had to end my fast due to weakness...needless to say, I learned a lot.
@@shelleycornelson3166 wow tried my first 90hour fast, wasn't hungry but got tired and low on energy
I've been overweight/obese since my first kid was born in 1997. I didn't think it was even possible for me to be "normal weight" again, because losing weight was so difficult, I could only do it if I obsessed about calorie counting and constant exercise. As soon as life got in the way, I'd gain it all back before I knew it. Then in April 2020 I started watching these videos and doing IF/keto. I've been at it for about a year, and am no longer even slightly overweight. I'm a 54 year old woman in perimenopause, and am "supposed" to be getting fatter around the middle---but I'm actually getting smaller! I'm not even slightly overweight anymore,, and never hungry. Thanks, Dr. Ekberg! :)
You give me hope. Thank you.
You gave me hope! Thank you!
Powerful empowering testimony! I’m all in THANK YOU!
Im 54 and three weeks into this. I hope to update this in a year and say something similar. Congratulations on your success!
Im 37yo and just started doing 8:16 , the weird thing is I’m sooo comfortable with this change I don’t feel like I’m starving myself and I’m eating small healthier portions
I lost 13 pounds in 2 months from 140 to 127. Thank you.
I've been doing OMAD plus a few 5-day water fasts per year for almost 3 years now, and I for sure have no plans of ever switching back to stuffing my mouth every few hours. My blood test results have improved, I feel more energetic during the day, I sleep better during night, I've lost about 50lbs (22,5 kg) and I have more time to watch great UA-cam-videos, just to name a few. If I was as well-spoken as Dr. Ekberg I probably could've convinced my parents to also do this. Tack för ännu en bra video, Sten!
Most important it shouldn't be soo hard, its like a light flue, something that happens we go true it.
When I first switched to Keto, I heard about OMAD and thought, "Oh, that's much too hardcore for me." A few months later I was doing OMAD without even realizing it. When you're fat-adapted, OMAD just comes naturally.
but you plato with weight loss after a while... what i do these days is that i eat every other day, i eat breakfast if i intend to do some intensive excercise, otherwise i wait till lunch, eat untill im full, then about 4-5 hours later ill have another meal and then i dont eat for about 32-40 hours... tbh you can get used to almost any kind of eating pattern that fits into a 3 day window. this method also has another huge advantage - you can eat the same thing over and over again because you only eat every other day so you dont get sick of anything
@@radekmojzis9829 Great idea!
Absolutely. Often even after the daily 23h fast I don't feel hunger.
Cause fat makes you full and you dont even think about food then
I don't even practice full-on Keto but try and always keep carbs beneath 100 gms per day. And have fallen in love with intermittent fasting. It is a breeze!! Often don't even feel ANY hunger sensations at All. And I have high energy thru-out the day.
The thing is that I started with an eating window of about 4-6 hours per day and just eventually worked my way down to OMAD. And the cool thing about it is that the more you do it the easier and easier it becomes!!!😎
I managed to jump from 3 meals a day with snacks in the evening to skipping breakfast and having lunch around 1-2pm and main dinner at around 5-6pm each day. Although I feel hungry sometimes (it comes in waves) I drink carbonated water with a slice of lemon and I'm amazed how easy it is. I'm doing this primarily for weight loss (lockdown lump!) but I can see myself sticking with it. - Many thanks for all your videos Dr. Ekberg.
Buddhist monk have done this for thousands of years. Great video!
I have being doing this practise for last 45 years, means no B;fast or lunch, only dinner, everyone kept on telling that it is bad and I never listened, , I am 60 years and did this practise since I was 15 years, I am healthy and not a single medication so far.
That is fan fantastic!!
Any type of intermittent fasting will work. I'm doing OMAD because I have had insulin resistance, high blood pressure, high triglycerides, fatty liver, and I didn't feel well. I started my OMAD and low-carb journey on 1/1/2021. Today is 4/8/2021. I lost a total of 35lbs, and I feel great. I'm 55 years old, and my BMI(22.3) is normal for the first time in 35 years. Finally, I'm not pills and doctors dependent. I feel that I can control my life and further, and I have the upper hands now. I hate to say that most doctors are so eager to write patients prescriptions that only control the symptoms. When the patients got worse, most doctors blame the patients for not listening.
So happy to hear success stories like yours! Way to go!👍
I have all tour medical issues...starting keto now...just getting the foods ready like keto crackers and bread. I cannot do this within some breadlike products. Thsnks for the inspiration.
Wow I could have written that 👍if and keto has done the same for me plus no more asthma eczema and joint pains
Firstly, congratulations to you, great accomplishment. Secondly, I don’t agree in giving doctors a bad rap. I think most doctors would prefer their patients make lifestyle modifications such as losing weight but in reality, very very few patients follow through. Most patients would rather take a pill and continue on with their unhealthy habits
@@fabiangomez9269 This is so true! They also resist natural remedies, herbs and supplements. There are so many ways to heal the body naturally but unless a doctor prescribed it, people don't trust it. Like big pharma is so darn trustworthy. 🤦🏼♀️
When I started following and watching your videos. I’ve learned so much. It’s so true when I’m stressed at work, my mind is already programmed to have ice cream and cake after work to reward myself. This past week I started intermittent fasting, eating healthy and I did walking for 30 mins twice this past week. I already lost 4.9 pounds! Thank you Dr. Ekberg! I’m so inspired with your videos. You’re a blessing to me and continue to be a blessing to everyone!
This deserves a Guinness record! So well explained. Thank you
Hehee...Hehe... thought you were gonna say a Guiness Stout.
I've lost 51kg in just over three months, using intermittent and extended fasting with clean eating on the refeeds!
Thank you Dr. Ekberg! I am 63 yrs old from the Philippines. Been following you for more than 3 months. I followed all your advices esp IF, LCHF food & exercise and after 3 months, i lost 53 lbs, lost skin tags, my lower back pain disappeared, no more GERD since, did not catch cold or fever since, more alert and active, i look good and feel good about myself. Congratulations! I endorsed you to my friends and will continue to so so. Currently, i am maintaining 18/6 level and LCHF. I am adopting this as a way of life. God bless you.
Thank you! I now do a 19 hour fast and sometimes up 20 or 23 hour fast. My body adapted to it. So I have no problem at all. I have lost already 17 pounds. Great video 👌
This is exactly how I transitioned to OMAD from 12:12 to 20:4 in about 6 weeks of clean fasting. It was super easy and the scale is starting to go down at a faster rate.
Dr. Ekberg in an earlier video you said that "it is easier to stop doing things that you already are doing rather than adding things that you normally don't do". Looking back at my weight loss and journey to health I realize how true this is and how much that statement has meant to me. It is much easier to stop snacking, skip a meal and do less than trying to replace what normally do with new "healthy" habits and eating. No need for following diets, counting calories, going for walks or joining the gym. It doesn't cost a cent, needs no preparation and you can start immediately! Stop buying processed food and snacks you don't need . Keep getting whole foods and the stuff you like that is suitable for a LCHF life style. Soon enough the content in your pantry and fridge will be really different and you will find yourself doing stuff that never thought you'd be doing only 3 months ago!
I eat only 2x per day and I lost 10lb in 1 month - my goal is to lose weight slowly. Now watching this video, it makes me try to eat only once per day and here and there I also don't eat at all at least 24-36hrs. Thank you very much for explaining it to me! You are the best doc!
this video is SO MUCH BETTER and simpler "to the point" then your other intermittend fasting videos! the other onces are just to technical.... sometimes people just want a simple explanation like... "just tell me what i have to do !" typ of thing. this video is just that. great video
Thank you privat privat. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. I spend so much time on it because when we get "the why" and the mechanism we become empowered for life . Comments like yours makes it all worthwhile. 😄
I much prefer indepth detail, WHY. Pls don’t stop! The how is easy once I know why.
@@drekberg u are amazing informative and very interesting I have list weight from watching these videos
Thank you Dr. Ekberg! I was a high sugar guy for decades and it finally caught up to me and I’m a T2D.
I looked for videos that could help me. One day I found you, Doc. Started with intermittent fasting and then low carb, high fat diet. Waiting for my blood work to come back. I can’t tell you how much better I feel. I lost 10 lbs in last 2 months also. Thank you!
Been in OMAD for a year now. Best decision I ever made. Thanks Doc
Also lost 50 lbs
Good for you , very well done. Keep it up, can’t beat being healthy. It’s wealth at its highest form. 😊.
congratulations ! I am thinking about moving from IF 20/4 to OMAD.
@@zbawieniejestwieczne9013 me too lost 16 kg doing this its the new normal for me now
Do you restrict calories too?
Been doing this for 5 weeks and along with low carbs intake, i already lost 16 lbs!
What I did 4 months ago after watching some of your videos and understanding how the body works. I went on the intermittent fasting + LCHF diet , cutting sugar and carbs, in one snap. Just decided the next day. "It starts now!" It might be harder on other people, but for me it was nothing. Didn't have any problem adapting to the new lifestyle overnight basicly. I might have had such sheer determination to change myself that I just didn't care if I was hungry. Now 4 months later I am 20 kg lighter. Feeling so much better. Less tired and really happy. It seems I have finally hit the plateau! I have been hovering in the 82-83 kg range for few weeks now (I am 175 cm tall). Aiming to get somewhere closer to 75 kg. Need to be patient, and see how it progresses from here. Been planning on trying out the 3 days fast, if it would reset the setpoint and allow me to go downwards again. Thank you so much Sten! You really changed my life. I have been overweight for such a long time and been struggling to keep it at that weight and not going overboard. Been trying everything. and nothing have worked. Until now. I feel like I have been released from the shackles of overweight destiny.
I'm 38 and weighed 92kg. Followed all your advices. Started with very low carb/ leafy greens and protein 16:8 fasting and after 3 months I've lost 16kg but most importantly I have lost a lot of inches at my waist, hips and thighs. Now I'm on a OMAD and do hiit workout every other day for 5-7 min. I feel ready to start today my 48 hour fast. Thank you and wish me luck.
How have you maintained after two years ?
THIS is absolute gospel, and enormously well explained.
Couldn't agree more. This man breaks it all down to where you can easily and clearly understand what he is saying. Wonderful explanation of fat storing vs. fat burning!!😉
I started with 16:8 and my regular eating; then went to 18:6 and lower carb; then 20:4 and LCHF. At this point I have lost 28 lbs. and I’m starting to long for OMAD. I love fewer meals, less cooking, less cleanup and less shopping for less money. I love it!
Feels like the sole reason for me to fire up UA-cam these days is to watch Dr Ekberg vids.
Just finished a LCHF lunch on day 3 of 16:8 fasting. All new stuff to me and I belive I like/love it.
Hälsningar från Stockholm 🙂
Good for you! And the awesome thing is that the more you do it the easier and easier it becomes. I mostly do OMAD these days and very seldom experience Any real hunger pains. Sometimes I will switch it up and do 20/4 eating window.
Thank you 🙏 I’m on my way to my goal. Having lost 22 lbs since beginning of February. Feeling like my young self again. OMAD is amazing 👍
Right there with ya!
Congrats!!
So inspiring. Thank you. Since starting 11 weeks ago I have lost just over 14kg. Blood pressure is lower, starting to feel great.
OMAD / keto is awesome. Learning so much about what is good for my body.
Have done 2 X 48 hour fasts, next I'm going to try a 4 day fast to increase autophagy.
Thanks
Thank you Beverley Selig for sharing your story. That is great. I am thrilled that you have seen such great results. Keep it up! 😄
Congrats
I lose 20# and my clothes barely fit differently lol When I lose 50# THEN ppl start to wonder if Im doing my hair different!
When I decided to go OMAD, I started with one day on then on day off. Did this for 6 months wherein I lost 20lbs during the first 3 months. Now I've been OMAD straight for over 3 years, I train 3 sessions of powerlifting and kickboxing peer week at 5am in the morning, and working full-time doing manual labor in a warehouse. I'm now 198lb@5'11", feeling better than in my 20's at my 43 years young self.
But what do you eat in that one meal?
@@randyalanjones just nutrients dense whole foods that will satiate me. No processed sugar, carbs, nor seed oils. Nothing fancy really, it's not like prehistoric cavemen can acquire processed garbage food products anyway, so I just copied their examples instead.
@@DomFortress so no carbs even from vegetables? I have lost over 230 pounds doing Keto and OMAD so I was just wondering what you do. I have a little bit more I want to loose but have been stuck and am tweaking things. Not in anyway arguing just wondering if something you do could help me since we are the same size and age.
@@randyalanjones no processed carbs, I still eat 3 servings of brown rice per week, and I have fruits like banana, apple, and grape fruits. I also eat a variety of organ meats so I'm not heavy on the vegetables.
If you're strictly going for weight loss, then reduce the proteins while increase the fat intake. The amino acids from proteins can stop autophagy, while fats won't cause insulin spike so you'll remain in ketosis. And any excess fats your body won't be able to absorb them, because that's the function of our gallbladder, and when there's no insulin, there's no storing fats.
@@DomFortress gotcha. No way I can eat that many carbs because it would shoot my blood sugar up and my cravings would be bad. I have no cravings now and tried carb cycling back in 2003 and gained weight and would have hard, hard crashes. Thanks for replying I hope you have a great day.
Been carnivore/omad for two years now, and I lost 50lbs and put my pre-diabetes in remission! I believe we are designed not to eat all day!
Been much the same here last 2 years, eat one main meal a day no longer Diabetic but still struggling with losing a extra 10-15 lb. I think the body gets use to doing without so it becomes much harder... still a work in progress.
Beware eating too much meat though, the American Cancer Society says to use meat as a garnish on your plate, not a whole steak.
Only 50 pounds? Slow weight loss over a 2 year period tbh. And just look at how people looked 100 years ago, they ate all day and they were rail thin. Something else is going on here and it's not down to just eating one meal a day.
@@nicholasfry4253 I really don't think they ate all day, people had less to eat back then and the work overall was much more labour intensive, the only fat people back then were the rich.
@@bennyceca They ate breakfast, lunch, dinner, please provide evidence that they didn't. Hopefully you aren't low IQ enough to have misinterpreted what I said as meaning "these people stuffed their faces all day long", cause I never made that claim.
And if you think this has to do with food scarcity then can you please explain why a country like Japan is way thinner than America despite the fact that Japanese people have plenty of food to go around and they eat things like rice.
Many dieticians recommend 5 to 7 meals a day. I eat 2, LCHF, sometimes keto, I feel great. Thank you.
Bad advice from fat doctors, dieticians, nutritionists, nurses, and clueless relatives and friends.
It’s also so much less complicated.
Food companies have influence in dietician training so of course they want you eating more often
Also many dieticians don't get the huge role insulin plays.
Dieticians don't have a clue, but it is what they were taught in school. I went to MOVE VA class and dropped 60 lbs following keto and IF. Every meeting the dietician had the deer in the headlights look when I told her how I lost the weight. "I pretty much do the opposite of what you tell me."
It definitely works for me , i started eating only between 12 pm and 7 pm and lost immediately weight.
Exactly like I did it and it feels great! My body and mood improved dramatically after a week and stayed up!
Doing intermittent fasting for a month and lost 10 pounds already.
Keep going. I saw 10 pound loss in the first month too. Then I lost another 40 lbs in 6 months! Now I practice OMAD low refined carb after 2 years of fasting and I’ve never been healthier. Best wishes
QQ
@@Keithmurray23 Amazing. I am so proud of you!!!
💥
Congratulation, this really works. In 2 1/2 weeks I lost 8 pounds as well.
Excellent Sten: clear,brief, convincing and backed by sound science 👍 Dr Jensen
Couldn’t agree more!
Here is one story from an underweight person that have eaten only processed foods:
symptoms & diagnostics:
- IR shown on the 1st hour only, on glucose intolerance test;
- lost the feeling of thirst
- GERD
- joint pains
Changes after 2 months on STRICT HEALTHY KETO(5-15-80) and IF(16:8) or OMAD, including a 4 day dry fast(I would like more info on this from Dr. Ekberg):
- adaptation was hell and still is. Strength and endurance regain is like 80% now
- 1st month I was more in calories deficit. Lost 5kgs. Inflammation and symptoms reduced
- 2nd month calories surplus. Inflammation and symptoms returning.
will push longer, but starting to think that reducing weight is more important than what and how you eat...
With OMAD I am back to my old familiar self! Never cared for breakfast no matter how many times I would hear that it is the "most impirtant meal of the day"! Spare me!!!
The most important meal of the day... to miss :)
It"s only because I have never been hungry in the morning!! That's all.
My breaking the fast is now diner OMAD
I am just wondering. Would it makes sense to skip dinner instead? Since when you wake up for breakfast, you would start burning energy. While after dinner, you going to storing energy since you start to be inactive?
@@kito1san 7am-3pm is the optimal fasting window but very hard due to do due to social occasions.
thank you for another great video. at lunch yesterday was told "you'll get sick eating low carbs and at your age just enjoy life" and that is exactly what I'm doing KETO is easy, less work, and good food
"Don't eat until you're hungry" ... remember this advice at the end of your workout!
This is the easiest ive heard
Yes Sue. I have a video that you might want to watch - Why We Crave Sugar After Workout ua-cam.com/video/ChTQA0EVqng/v-deo.html
@@drekberg thank you for pointing me to that video!
What if you’re always hungry? ☹️
@@HelloMrBeeno Then fat fast; eat as much high quality butter and sour cream as you can stand ... but nothing else. Keep this up long enough and your appetite will go away. Then immediately start walking, and keep walking until you get hungry. Break your fast with 18 eggs fried in bacon grease. Do the same thing the next day except break your fast with four bacon cheese burgers without the buns. Etc. Cut out all refined or processed carbs. A few months of this will get you fat adapted. Then you will start burning your own body fat so you do not have to eat so frequently. Your appetite will normalize as you continue to shun refined carbs and seed oils, replacing that junk food with eggs, beef, butter, sour cream, etc.
For almost one year I have been doing OMAD. My eating time is now in the evening, around 6 pm. That is enough for me, it works.
Muslims do this as we fast all day and break the fast at sunset during the month of Ramadan. We are also been advised by prophet Mohammed to fast twice a week for the rest of the year.
I think it was Jason Fung who called calorie excess as a cause of weight gain the "proximate cause" - that is, not the actual root cause, just the last step in a chain of causes. Getting to the root cause like you describe here is the real solution to weight gain/loss.
Then you remembered wrong. Jason Fung has always said that Insulin is the root cause
@@PiercingTheDarkness Well, you're right. Except I only attributed the "proximate cause" statement to him. My statement after that was not attributed to Fung.
@@justrusty - you’re correct about Dr. Fung - he DOES discuss ‘proximate cause’ and ‘ultimate cause’, specifically in his book, “The Obesity Code” (he may have mentioned in other books and/or YT videos, but I recall these from that particular book, which I HIGHLY recommend!). He states, “The proximate cause is immediately responsible, whereas the ultimate cause is what started the chain of events”, and “EXCESS CALORIES MAY certainly be the proximate cause of weight gain, but not its ultimate cause” and furthermore, “treatment must be directed against the ultimate, rather than the proximate cause”. Check it out, guys, for more detailed information...well worth the time, effort, and (minimal) cost. Cheers, and best wishes in your journeys!!!🙏🏼❤️😁
@@joeygirl314 Thanks. As Piercing the Darkness correctly pointed out, JF does mention insulin as the root cause. I will get the book. I probably would have been more accurate if above I had said "Getting towards the root cause..."
My husband and I started watching Dr.Ekberg and the results are amazing. We are on OMAD and follow the recommendations and for the FIRST time we aren’t starving ourselves fat! We are enjoying healthy, filling natural foods and the fat is dropping. Unbelievable. I’m so glad my husband found Dr. Sten’s videos bc it changed our lives.
I feel good doing IF everyday of 18:6
Thank you Doctor! Medications no more ❤
thank you so much to your videos Dr Ekberg, i'm doing OMAD in one month untill now i use to do it, my high blood pressure becomes normal, before during my normal 3x a day meal plus 2x snacks i got a bloated stomach and always suffering acid reflux for many years, my blood chem result are always on red alert my creainine, eGFR uric acid TrIgly choles HDL LDL GLucose AC almost everything are red but now after mg 1 month OMAD and regular exercise the latest results are all normal thank you so much, keep uploading more health videos it helps a lot of people
I weaned myself with carbs and sugar for few weeks before i went OMAD... I lost 10kgs in 3months time. No skin sagging, no more cravings! Best thing I've done to myself.
can you tellyour initial weight? if possible
About 5 weeks in and I'm down 22 lbs.. Usually, I do either 16-8 or 18-6 hr days.. Occasionally, I'll do 12-12.. I did a couple 20hr days and one 32 hr fast.. Thanks for the great info..
I have never seen anyone explaining Intermittent Fasting better than Dr. Sten. Thanks for this video.
I started Eat Like a Bear with keto and OMAD on December 1 and lost a pound a day for the first 20 days! I felt fine and was so thrilled that I was glad I didn’t go into it gradually. I lost about 50 pounds by mid April then plateaued at 189 for a couple weeks so did a 3 day fast to kick it down to 186. I’m not real regimented and eat when I’m hungry, sometime between noon and 6:00.
Well done!
@@ROBDee-ho9lu thank you. I’ve put forth the effort before, but never lost more than 10 pounds, usually less, then gained it back within the next week, so this is amazing!
Completed 1 week of OMAD with a meal at 7pm. Then, completed the second week doing 2MAD, eating at 2pm and 7pm. Can't believe how loose my shorts are and I've noticed things healing in my body.
Thats not 2MAD works. There is 5 hour gap between each meal, which does 19:5.
@@busratz could be your-mad 👍
@@cafesolo777 lol just sayin
@@busratz how is it not 2MAD? that's two meals a day
Thank you DR Ekberg. Very good video. I started IF about a month ago. So far, I'm down 6 lbs and never looking back to eating 6 times a day again!
Data leads to information leads to knowledge, leads to wisdom.
Thank you for helping me understand all the "noise" about intermittent fasting in a clear, logical, precise manner.
Been doing this for over 20 years and not knowing ,that thats the THING... Just few years back i found out...feel great and healthy
Already loss 33 lbs with 12-16 hours fasting everyday. Gonna loss another 9 lbs to achieve my target weight ❤️
Thanks ! For me , 20/4 works well. 2 meals in the 4 hour window. 1st meal is smaller than 2nd
I am a carboholic and today is my xxth day of controlling my carb intake.
Great explanation on how to ease into intermittent fasting and omad
Since March 12, after about a week and a half, I finally became fat adapted and switched to OMAD! The scale is stuck to a good number for something more than a week, yet I tried on my very tight jeans and I buttoned up after two years!! Two weeks ago I tried them on and I got frustrated. This is a surprise. Plus I feel so much lighter.
You got frustrated because the jeans are too big now or?
I discovered Dr. Ekberg's videos and started intermittent fasting 2weeks ago. I lost 10 lbs in the first week. I can't believe it! Thanks Dr. Eckberg! Now I know what made me gain this weight during the pandemic. Hoping to regain my pre-pandemic weight back. I'm halfway there.😁
Thank you Dr. Ekberg, my life has changed for the better, long term! We eat too much food as a species. The less times we put our body through the digestive process. the healthier you will be, and you will have longevity.
I would love to read a full book written by doctor Ekberg, the leader of our health champions team
Thank you Jose Ignacio. There are plans for one but not very far in the process. I appreciate the request.😄
@@drekberg I'm really looking forward to it myself
@@drekberg Greetings from Nigeria Africa sir you are simply amazing. You have given many lives hope and reason to stay alive. God bless you sir👍👍🙏
Thank you dr. Sten Ekberg. I feel almost like reborn after following your instructions after only 6 weeks... Our bodies are really designed to perfection....
Dr. Sten Ekberg thank you very much. I'm 38yo. Last year my HbA1C was 8,3 n this month 4,9. I do IF 16:8 n sometimes 23:1 with OMAD. I also LCHF with moderate protein. Your videos really help me to be healthier. GBU
Sdh berapa lama melakukan hal ini...? Bgmana dampakny ke tubuh ...?
Hai.. Sekarang bagaimana keadaannya? Lalu makanan Indonesia apa aja yg bisa dimakan?
Keto and IF(Naturally used to do 18:6 for years but was gaining weight even though calories were not high-it was the carbs-now 22;2) have been a revelation for me-have been doing Keto 7 weeks. I am never crazy hungry now and I do OMAD. Used to be Hangry and tearful every few hours...now that's stopped. Now very calm and happy 99%of the time. Also, have lost 10lbs with no starving feeling! Thank you for your videos they are exactly what I needed to understand the changes i needed to make to get best weight loss results while feeling great!
A profound thank you, Sten, from a Danish fan and follower for your instructive and fact-based videos. IR and LCHF has been a life changer for me. It has become SO easy to rid my body of excess fat and stick to my training schedule to continue to have a well-trained body (but with less fat!) at nearly 60.
You’re exactly right Sten, I went from 3 meals a day to 2 January 2020...it was so easy and I lost 9kgs very quickly.
Haven’t had 3 meals a day since
I really enjoy your clear, concise and detailed explanations Dr Ekberg!
Most important is the money one saves, and weight reduction Thank you
On OMAD, every meal is breakfast! I love breakfast...
Me also
Dr. Ekberg: Very clear messaging, perfect graphics w black background and bright colors. SO MUCH BETTER than the whiteboard from my perspective. Informative, persuasive, and clear. I'm in. Thank you!
Good Video - I've been playing around with IF and keto - down 7kgs this year, 4kgs more to the target ..... it really isn't hard at all. A lifestyle rather than a diet.
I confirm everything you said here. I already didn't snack so my starting point was 14:10 (funny how the nutritionist who took about a thousand dollars from me years ago forced me to snack continuously...). First step was to move breakfast later and dinner earlier. I thought I would never be able to commute to work by bike on empty stomach, but my fears were baseless. On the contrary, physical activity reduces the feel of hunger. Once I've managed to delay breakfast to 9AM, it was easy to skip it altogether, since ghrelin goes down naturally at that time of the day. Also eating dinner earlier helps to sleep better. So the 16:8 was done in a matter of one month. I admit that at the beginning I was doing I.F. only some days a week, being a bit hesitant for the possible health side effects. Once I saw there were none, I kept going. Currently mostly OMAD, on weekends maybe 18:6, depending if there is some party or happy event. What is also nice of IF is that you don't have to fear the occasional social event. Just don't eat some hours before it and you are fine. And, once you decide to eat, you just eat, without regrets or guilty feeling.
This is one of your best videos. Love 💕 it. It’s so clear and simple !
True that. And as always, it is in no way self-serving or self-indulgent. Great guy.
Thank you Anya T. I really appreciate your feedback. 😄
So clearly explained, I'm going to take the leap of faith and start this. My biggest challenge will probably be taking it at a slow and sensible pace. I go from eating 4,000k a day and hating myself to saying "That's it, I've had enough" and I drop to 500k a day, can't last a week and rebound. It's really weird, I am so regimented in every other area of life; my work, my skincare (hence having a skincare channel lol), my hobbies, etc. I just struggle with eating rubbish and too much of it. Here's to future success with intermittent fasting!
I've been following intermittent fasting along with super low carb meals for the few months and have had great success. Hardly any cravings for sugar and feeling healthier day by day. Thank you Dr for all your wonderful knowledge!!
Thank you Karen Allred for sharing your story. That is great. I am thrilled that you have seen such great results. It is liberating to get rid of cravings. Keep it up! 😄
Give example,I’m a runner but trying to lose another 20lbs,but struggling on how to??
Give an example,I’m a runner trying to lose more weight but struggling with how to go about it?
@@jeffdover6845 I'm pretty much having two meals a day. I have black coffee with 1 tbs of heavy cream and my acv and water in the morning. Then, I eat my first meal around 1:30pm tuna with a little mustard or sausages ... any type of meat you enjoy (mostly my leftovers from last night's dinner) a few small pieces of cheese. Plenty of water throughout the day. I have dinner around 6:30. Could be chicken thighs or turkey. You could have a nice steak. I will eat either a couple pieces of cheese or a few pork rinds. I find I like different textures. After that lots of water. It's what has been working for me.
@@karenallred3549 Thanks!!
I actually started the Talk" with my primary doctor recently. We spent most of the annual exam time talking about the do's and don'ts for IF and OMAD and what to eat and not to eat in a ketovore lifestyle. I think I spent more time educating him than he did examining me...
Is it me or does anyone else think Dr. Ekberg "might" have someone new in his life? I've noticed a peppier happier and smilier Dr. these past couple of months... I hope so...
i went full cold turkey on this. it was weird the first couple weeks, but has quickly become totally normal for me.
Thanks for sharing I hit that bell. For those who haven't tried it cottage cheese is high in protein. One cup of low-fat cottage cheese has a whopping 28 grams (g) and only 163 calories. High-protein foods digest slowly. This helps keep you feeling full longer and makes you less likely to overeat.
Between KETO and IF, I have been able to drop 36 lbs in a little over 6 weeks. Very much noticing the effects of IF, and how my energy has gone way up
Dr Sten
I am so glad you have updated this as it now has answered all the little details.
So I know understand my system is broken and I must be patient about weight loss.
At present I am doing carnivore 2 mad after spending 3 months previously giving up sugar and reducing carbs.
I weigh 150kg and I am 5 feet 9 age 55 and have been this weight for at least 20 years and I am also a former stroke and heart attack survivor. I will report back with my results. Thank you for the good tutorials you do.
This great video makes it all so easy. I eat a 6pm and finish with a snack by 9pm. Then no food until 6pm again, that's 21 hours of fasting with only coffee and water.....Sal : )
How long did you that? One month...or more..?
One of the best videos on intermittent fasting. Thank you. I've been doing IF/OMAD for a long time eventually I plateaued. I then stretched my fasting to 72 hours and that fixed it for me. Lately I've also been experimenting with even longer fasts. The latest and longest I was able to go was 6 days. It was stressful on my body but boy the weight loss was incredible! I would love to see a video on prolonged water/modified fasts (aka 72+ hours fasts on water only or with supplements).
Same here. In the beginning, OMAD worked wonders but eventually it stopped delivering results. Now I do at least one 48 hour fast during the week, preferably two, and I'm starting to see much better results!
Fantastic primer for the "fasting curious"! Shared!
Thank you Neil H. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help me help more people by sharing the videos. 😄
i alternate between 23:1 and 47:1 fasting, i also do mediterranean keto that’s a bit lower in fat and higher in protein. i try to workout by doing cardio/strength training but for now light exercise is all i do!
My waistline remains at 24 inches because of your videos Dr. Sten. You are fantastic😇
I know, thanks to Dr. Ekberg, I no longer can find pants that fit me, almost nobody stocks waist sizes in 28 and below.
@@PencilsGraphite I struggle with the SAME problem, and in fact, I just found some levis on Amazon with a 26" waist!!! But, I LOVE thrift stores, etc. And omg, forget about trying to find your new size there! But, is it not fascinating that we cannot find our true sizes easily now????
24” was 6th grade for me but I’m 5’4”, I’m guessing ur very petite.
@@YeshuaKingMessiah you are right my dear....petite here😄
just don't eat until at least 18 hours after last meal, I got ripped doing that easy peazy
He’s not kidding. It can be done.
@@hzleyes7087 ya it's barely an inconvenience. I started with 16 hours fasting and quickly moved to 18 and everyone in a while I'll slip in a 20-23 window.
Lowering calories actually doesn't work at all (while having insulin in the blood).
It just decreases BMR at the exact same rate that you lowered calories in.
The only way to lose weight is to lower insulin.
So, what you are saying is insulin can literally allow the body to defy basic laws of energy that apply to everything in the universe. Controlled scientific studies would very much disagree with you and if that were the case, athletes, bodybuilders etc. would never ever be able to lose any weight. Plus if that extremely silly statement were true, as long as you ate enough cabs it would be pretty much impossible to starve because even if you went super low in overall calories, your metabolism would magically be able to slow down to compensate for whatever you lost. Funny how that doesn't seem to happen to starving people in 3rd world countries. Even if they are eating rice and grains because they are cheap and an easy food source. They seem to continue to lose weight until they get sick and die if they don't get more calories.
@@Ryan_DeWitt which just goes to show your dunning kruger syndrome.
Insulin is a fat storing hormone. Insulin lowering your BMR IS the law of physics. If you lower calories in while maintaining insulin, you will gain everything back within a year or two, sometimes referred to as the jojo effect.
There are plenty of studies on the insulin matter.
@@Ryan_DeWitt the fact that body builders can lose weight or not has absolutely nothing to do with my statement about insulin.
They don't lose weight because of their work out, they lose weight because of their diet, OR due to steroids including HGH. Why do you think man bodybuilders rely on synthesized HGH? Because it counteracts insulin.
@@Ryan_DeWitt and don't get me started on starving people eating rice.
Rice or grains dont have the necessary building blocks (no essential amino acids) to maintain a body over a longer period. They will eventually be malnourished regardless of how much rice they eat, just like you would eventually starve if you only ate sugar. Has nothing to do with caloric value.
@@gh0un Yes you will gain weight back if you start to overeat and can't maintain your diet. I am going to speculate that I may possibly know just a tiny bit more than you do about steroids and bodybuilding and I wish they just let the fat melt off but unfortunately they don't. Speaking of studies, 100% of the studies they do where they lock people in a metabolic ward where they can't cheat and calories and metabolic rate are measured by scientist, they lose weight every single time regardless of diet. Why would that be do you think?
Brilliant advice! Stopping snacking was a game changer for me. I now do 20/4, strict carnivore on weekdays with lunch @ noon and dinner at 4PM. My glycemic control has never been better! I eat keto friendly carbs and even some rice or sweet potato on weekends with an increased feeding window to maintain metabolic flexibility. I have pretty effortlessly maintained a 60 lb weight loss for nearly two years by doing this while simultaneously building lean mass. Will be 60 this summer and never felt better!
This makes so much good in your life i was getting real sick and was very overweight losing my hair type 2 and as soon as i started fasting my life changed for the good
Thank you, Dr. Sten, you really are a blessing, this video helps and inspires me to live and enjoy a healthy lifestyle, take care.
Please record video on gastritis/ bile relfux or pancreatitis, this are topic almost nobody are covering. We really need this, because without good and healthy stomach every diet is difficult and even keto can be bad as I found out :/ Thanks for your effort and really great videos.
I agree I have an ulcer and hiatial hernia. I find when I wake after fasting .I am murdered with acid and nausea. I usually push through until 4.00.
However a lot if fat makes me queasy. I have lost weight Not sure how to get rid of loose skin which I believe is unused protein.
Will it ever go. I am defo carb intolerant. I love this channel. 👍Maybe include more protein and less fat.
My workmate keep reminding me to eat because during a day of working I did not Eat anything and they are worrying ahahahha..,I have loss 40lbs in 3months.
People who don’t understand get pretty crazy about IF & OMAD! They are often jealous about your success and because their minds are still stuck in the BIG AG lies of eating! We’ve been brainwashed into believing our food is good and what they want us to eat for THEIR HIGHEST PROFITS! I call it “BIG BUSINESS KEEPING US IN THE CIRCLE OF ILLNESS “! AG & Food companies shoving lies and dead, illness causing food down our throats while the main stream doctors pump us full of Rx drugs, instead of showing us the truth of TRUE HEALTH! Hence, THE CIRCLE OF ILLNESS TRAP!
People CAN be well and FREE from most debilitating illness, if they become PROACTIVE in their own health and study how to take charge! Congratulations for discovering what is saving yourself and discovering the truth through listening to Dr Eckberg and other practitioners who REALLY CARE for mankind!💕👍
Amazing. Congrats!
@@sheilasmith1109Also by cutting out all this junk food. we can now buy organic and grass fed meet and it should be saving us lots of money and time!
@@sheilasmith1109 True. It's only the blink of an eyelash in human history that we have had access to food for not only 3 meals a day, but 6 or more! I read a message forum that said "college kids are going hungry because dorms don't serve food on Sunday evening!" Jeez. No one "goes hungry" on 20 meals per week vs. 21 meals per week. The human race would never have survived if we needed to eat 3 times a day or more.
What I find is great is you do not need your notes to cover the subject. Much thanks for all your videos.
THE BEST video on how to understand healthy weight loss... hands down. THANK YOU Dr. Ekberg 🙏
I'm now on intermit fasting Dr. Sten Ekberg and it's amazing
I started fasting at least 20 hours per day and I combined it with hitting the gym 3 times per week on Monday, Wednesday and Friday. I start with a 30 minute walk on the treadmill at 3 miles per hour and I am at level 5 incline out of 15 after beginning at level 1 on my first few visits. Then I use 7 upper body weight machines. Started with the first plate (15 lbs) and am now up to 3 plates.
After the weight training I get on either the elliptical or the bike for 30 minutes (I usually alternate them with each visit to the gym). Setting is currently level 5. The cardio on the 2 machines is currently burning 450-500 calories total (if the machines are to be believed).
I am eating a balanced diet. I am eating less, too, and quite naturally. I cut out refined sugar and reduced multigrain bread intake to 2 slices per day.
I am feeling really good!
I did not step on the scale or measure my waist for the entire month. I didn't need to as I began to feel lighter and stronger. I also slept better, especially after an evening at the gym.
Results? Of course! I will not leave you wondering. lol
Waistline Oct 31st was 43 inches and is now 42 inches.
Weight October 31st was 235 lbs and is now 222 lbs.
My goals is to lose 5 pounds and 1 inch per month. Initial weight loss can be rapid, I know, and the rate will slow down. I expect to reach my target of 185 lbs and 34 inches by Aug 1, 2023. :-)
Thanks for sharing. Inspirational!