Doctor explains 10 healthy food groups for INTERMITTENT FASTING | Weight loss |
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- Опубліковано 18 чер 2024
- In this video Doctor O'Donovan explains 10 of the best food and drinks groups to incorporate into your diet during the eating window of intermittent fasting.
WHAT IS INTERMITTENT FASTING?
Intermittent fasting is when you alternate between periods of eating and fasting. This type of eating is often described as “patterns” or “cycles” of fasting. Popular intermittent fasting cycles are the 16/8 diet.
Intermittent fasting isn’t about starving yourself - it’s about cutting way back on calories for short time periods. The belief is that your body becomes satisfied with smaller portions while also reducing cravings for unhealthy snack foods. That is, as long as you maintain a healthy diet while trying it all out.
WHAT ARE HEALTHY FOODS TO EAT DURING INTERMITTENT FASTING?
Optimising the foods you eat and drinks you consume during intermittent fasting eating windows will help optimise the benefits you see including weight loss, blood sugar control and your overall health profile.
In the video we cover:
00:00 - Introduction
00:48 - Lean Protein
01:39 - Healthy Fat
02:15 - Fish and Seafoods
02:44 - Vegetables
03:08 - Fruits
03:44 - Whole grains
04:17 - Legumes and beans
04:51 - Herbs and Spices
05:16 - Probiotics
05:39 - Drinks while intermittent fasting
Benefits of Intermittent fasting:
Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits - for example for loosing weight and for better control of diabetes.
FURTHER RESOURCES:
My other popular video covering an OVERVIEW of IF: • Doctor explains INTERM...
My other popular video on 16:8 intermittent fasting:
• Doctor explains HOW TO...
What supplements and vitamins can you take when doing IF? : • What VITAMINS and SUPP...
NHS information on Intermittent fasting: diabetesmyway.nhs.uk/keeping-...
Patient Information: www.hopkinsmedicine.org/healt...
#doctor #diabetes #intermittentfasting #weightloss #health #medical #fasting #intermittentfastingforbeginners #bloodsugar #diet
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Disclaimer:
The video is intended as an educational resource only. The information within this video or on this channel isn't designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O’Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O’Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines.
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Content provided via UA-cam is for general information purposes ONLY. Information videos are not produced to provide individualised medical advice. Medical education videos on Doctor O'Donovan are not a substitute for professional professional medical advice, diagnosis or treatment. NEVER ignore professional medical advice because of something you have heard here. ALWAYS consult your doctor regarding any concerns about your condition or treatment.
This is what worked for me, lost about 100lbs and felt great. Finding your body type, and hitting your macros is a great start. 16h fast 8h feed, sleep counts as fasting time. Healthy fats, healthy proteins, healthy carbs no empty calories.
What do you mean by body type?
@@shadowoflugia there is 3 body types. Ectomorph, mesomorph,endomorph. Depending on your body, is where your body will store more fat. Look up body type calculator on google. I just started my journey again I will document on UA-cam if you would like to come along with me.
Wondering too, body type?
Look up body type calculator, take the test and get your body type. There is 3 body types, endomorph, ectomorph & mesomorph. It just helps you get a good count on your macros.
@@NaughtyChilecongratulations, I’m starting my journey now. How long did it take you lose it ? - also did you workout during it ?
Thank you Dr Donovan, I’m celiac and this was very helpful. I’m about to start intermittent fasting, I’m going through a little health scare and waiting on test results, I thought how ever it turns out, my diet needs to change, and I need to drop about 10 kilos, I’m on board. 😉
Thanks a bunch Doc! Your videos is very simple, specific, clear, easy to understand and right to point (no time wasting unnecessary). ❤
Glad it was helpful!
Hi Dr
Thanks for the beautiful explanation of intermittent fasting and the food to eat.
Very easy to understand what Dr is saying.
Please keep up with the sterling work!
Thanks once again
Thank you so much
Qw3
Thanks a lot God bless you
Pleasure
Great information! Thank you!!
Glad it was helpful!
Great
My weight is 73 kg and my height 5.1 inch so can I try intermittent fasting for weight lose
Will a cup of coffee with zero calorie sugar substitute and 1 Tbs of Coffeemate zero sugar creamer break your fast?
Thanks, I am doing and taking your advise.
Wonderful!
Hi dr.o'donovan thank you so much i am about to start intermittent fasting i get u in the right time. Grear information eas to understand well done dr. I can't appreciate u enough today is April 13 2024 i will see how it goes . I am a female 195lb n 161cm
You’re welcome
Indepth information.
You got it!
I don’t like the taste of plain water. Is sugar free cordial okay in water?
Fennel roasted
Lots u can do with eggplant
Bell peppers
Wild tuna in can with fresh lemon olive oil and red onion
Farro with sauteed shallots
Tahini
Tabouleh
Follow the Mediterranean diet and watch your portions in conjunction with IF. In every small meal have protein, whole grain, vegetable, fruit and and healthy fat. Drink half your weight in water or iced herbal tea every day.
👍🏼
Can i take daily coconut milk in if diet?
Is table salt bad while fasting??
Is granola good for this diet
What about butter, white rice, vermicelli, Potato, Sweet Potato, Banana, Guava, Pasta, whole wheat? Do we cut it out completely or can it be consumed in moderation?
I'm wondering the same.
Don’t quote me on this, but I think those foods may be more carb based. Not that carbs are bad!!! But I think in order to lose weight faster, you should stick to foods that are higher in protein and healthy fats to break your fast. I hope this makes sense. Again, I’m not a professional so I could be wrong. This is just what I’ve gathered from doing my own research.
Do we allow coconut water (one directly from the fruit) during the fasting hour?
No
Can I have dry fruits in that like figs, almonds, pistachios, etc,.?
Yes you can
Can you use sugar free coffee mate during your fast in your coffee?
Nope just black coffee tea and water
I'm a little confused. Wouldn't eating all these food groups without fasting work for weight loss/good health, anyway? I'm just starting intermittent fasting 16/8 (about a week). I may be doing it wrong, so that's why I'm watching different videos and doing research (hopefully, you can answer my quesiton since you're a real doc). So, basically, I'm doing mostly what I've been doing before except I'm not eating breakfast; which cuts about 200-300 calories out of my day. So, wouldn't just cutting calories work? Some people are saying "don't eat for 16 hours, then you can 'eat what you want.' " Does that mean, if I wait til noon to eat then I can still eat 1500 calories from noon to 8:00 (healthy food) and still lose weight? So did all these people lose weight because of intermittent fasting or just doin' it old school and cutting calories? See why I"m confused?
Would instant coffee break fasting or is it okay to consume?
Instant coffee (no sugar) is ok
Hi, sorry if this sounds like a dumb question but I'm a beginner. What hours is specifically the 16:8? And if I add a lemon slice or say strawberry and infuse my H20 is that breaking the fast? 😅
16:8 usually starts at bedtime, then goes til after lunch about 2 p.m. or later. A lot of people online would advise you to try to hold out as long as possible to see better results, going until about 5 or 6 p.m. for dinner. OMAD or one meal a day is what this method is called. And yes strawberries or lemon slices will break your fast. Only coffee and water for optimal results.
Can we use honey as a sweetener for Tea?
Yes you can...only during eating window
Diet sodas?
.. no ice cream? =)
Great video.. thank you!
You’re welcome
You can make yourself fruit popsicles I think they were called? Idk, English is my 2nd language but I think u get what I mean, they're healthy and still on the list doc's got here u just kinda turn the fruit into a pure and freeze it?
In 16hrs. It is allowed to drink water?
Yes
What about honey? Can i use honey instead of sugar?
U didn’t mention anything about nuts.
No you can’t, even if real raw honey can have its benefits, all honeys are just sugar!
Can we drink green tea in the fasting window?
yes
Yes
Can I drink water , instant coffee and green tea during FASTING?
Yes
But I think with coffe you should stick to black coffee if you can
A professional please confirm this 😅😂
Yes you can drink water,tea and much possible black coffee no sugar
Could I take black coffee in the fasting duration ?? I means at 11 am or 12 am in the morning.. kindly guide me.
Black coffee is fine
@@DoctorODonovan thank you! Plus, please let me know for how much duration I stick to intermittent fasting? I have entered in obesity phase.
What about Bull proof coffee?
What about wheat bread?
3:44
Help! I started the 16:8 fast 2 weeks ago (eating 12pm-8pm) seeing improvement but I have struggled to sleep at night a few nights feeling so hungry at night I can’t sleep and I end up snacking so I can sleep! I’m trying to focus on fat and protein (had a large salad tonight with half a hot smoked salmon fillet, veggies, olive oil, lemon juice and half an avocado). Even had a slice of pie for dessert, but I’m midnight snacking (this breaking my fast!) I’m drinking 2L of water each day. Should I be trying to fit 3 meals in the 8-hour window or just lunch and dinner with a snack in between? I just want this to stick and work! :(
Eat a higher protein and fat meal at night. That’s slow digesting so you should feel satiated. Obviously incorporate higher fiber foods as well in that meal to keep you full
@@klubhead7070 thank you!
Shift your eating to later. I do 12-8 pm so I’m not hungry at night.
You just have to push through, after a week or two your body will start to get use to it and you won’t feel as hungry at night. Also, try drinking tea without sugar or water to curb your hunger.
Get up and work out. That’s what worked for me. I understand what you mean. It was hard with the overnight eating.
Oranges?
Kimchi is from Korea!
It is! Love it
Could i have a biscuit just once during the window
Whole grain 👍
How could you forget about soy milk/tofu for us vegans!
Apologies!!
Because vegan is not a healthy diet
Is it okay to do 16 hours of intermittent fasting daily if you don't have a gallbladder?😅
Thank you so much for watching the video and taking time to leave a comment. Unfortunately (and I know this will be frustrating for you), I am unable to give individual medical advice out on this channel. This is because of medico-legal reasons, not knowing your full case, circumstances, and it would be unethical of me to do so otherwise. I have included the general resources I used to make this video in the description box but I have to advise that you speak to your own health provider (e.g. doctor, nurse) so that they can properly assess your case. This is the safest and most ethical advice I can give since this is just intended as a general educational resource. Thanks for understanding.