The MOST Important Intermittent Fasting Basics for Beginners: MUST WATCH - Dr. Berg
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- Опубліковано 14 тра 2024
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Fasting is the most important thing you can do for your health! Learn the basics of intermittent fasting.
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0:00 Introduction: Fasting basics
0:35 The goal of fasting
2:20 How to start intermittent fasting
5:35 What is Healthy Keto?
7:40 Intermittent fasting benefits
9:00 How to get rid of snacking
13:38 High cholesterol on keto and fasting
15:47 Benefits of fasting for the liver
16:15 Fasting tips
16:50 Fasting and exercise
17:50 Supplements on keto
19:00 Fasting mistakes
Today I’m going to show you the basics of how to do intermittent fasting. This is for both beginners and those who are advanced but are experiencing problems like keto plateau.
With fasting, you’re trying to go from sugar-burning to fat-burning.
What is Healthy Keto?:
Healthy Keto is not just a low-carb diet. With Healthy Keto, you want to eat quality low-carb foods that are higher in nutrients.
The best indicators to know fasting is working:
• Your appetite is gone
• You can fast comfortably
How to start intermittent fasting:
1. Push your breakfast further and further towards lunch (you can have bulletproof coffee or MCT oil)
2. Eat at noon and add fat to the end of your meal
3. Eat at six and add fat to the end of your meal
A six-hour eating window with an 18-hour fasting cycle is great and can provide a lot of benefits, such as:
• Supporting cognitive function, focus, memory, creativity, and mood
• Supporting the immune system
• Decreasing inflammation
How to get rid of snacking:
• Don’t buy snacks
• Stay busy
• Have a large dinner with plenty of fat
• Have apple cider vinegar in your water
• Have lemon juice in your water
• Consume a large amount of vegetables during meals
Things that will help you fast longer:
• Green tea
• Cinnamon
• Garcinia
• Ginseng
• Ginger
What to do if you experience symptoms like keto flu or keto fatigue:
• Take B vitamins
• Take sea salt
• Take electrolytes and trace minerals
Fasting mistakes:
• Consuming a small snack
• Consuming a small amount of carbs
• Thinking the results will happen quickly (give it time!)
• Consuming everything in moderation
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
Facebook: bit.ly/FB-DrBerg
Instagram: bit.ly/IG-DrBerg
TikTok: bit.ly/TikTok-DrBerg
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps you better understand the basics of intermittent fasting.
I waterfasted for 40 days and cured my fibroid tumors. They are literally gone. It's been about 10 years later and I still dont have fibroid tumors! NO pain there every month either! I was able to have a baby because of it. I started 23 hour intermittent fasting with one meal a day and it's helping my health issues overall. It is amazing!
Congrats. Very happy for you. Motherhood is a great blessing.
Did you not feeling hungry when you did not eat food for forty long days? How did you survive only on water?
Can you post how to start on day one and things to do please??
I had a very large fibroid tumour removed surgery twice so scared of it coming back. Will this help ? I had severe clots n long heavy heavy bleeds like 5 months non stop. Plz tel me keto n fasting works? How many calories r we allowed
@@thetree7694 I would not recommend going that long without medical supervision but depending on how much fat you have you can go that long without food.
@@thetree7694 There's a hormone called ghrelin that gives us those hungry-tummy-grumbling feelings, it kicks in hard at the beginning of a prolonged fast (making you think you're starving!) but subsides within a few days.
Greetings every body wanted to provide an update. I started intermitten fasting on nov 30th 2022. Was 239 pounds. By december 19th I was 228.2. Today is february 1st 2023 I currently weigh 215 pounds. So in two months Ive lost a total of 23 pounds. My doctor did a double take when I came in today. He was surprised to see me lose so much weight. My blood pressure has also improved. I get another a1c test in march. Ill keep you posted.
God bless !
Fantastic 👏
awesome!
Oh wow! Kuddos to you!!! This is so inspiring for me and I’m sure everyone else…thank you for sharing! I’m currently fasting since Tuesday evening at 6:30 pm
Today is Friday I’m still fasting…can’t believe I haven’t eaten yet 😁 we’ll see..continued good luck!
Inspired!!
Main takeaways:
2:20: Do intermittent fasting (work up to 18 hours of fasting)
5:35: Eat a high-quality, nutrient-dense keto diet
8:57: Don’t snack; have two meals with no snacking in between
10:00: Drink water with apple cider vinegar and/or fresh lemon juice
11:09: Eat a large salad at the start of one of your (or both) meals
16:09: Drink green tea and other teas: cinnamon, ginger, garcinia, ginseng
17:51: Consider taking b vitamin supplements and electrolyte powder with trace minerals, especially potassium
21:45: Avoid alcoholic drinks
Much appreciated.
perfect, i also added eating a clove of garlic b/f the breakfast in my copy.
I've been intermittent fasting for about 3 months and I'm a completely different person. I've smoked cigarettes and weed, done lots of meth and other drugs, drank enough alcohol to kill the average person, and ate nothing but processed foods, until I turned 30 in January, and yoga, fasting, quitting all drugs, and eating organic, or in my case microgreens and sprouts with fresh farm eggs, and I don't feel like I'm dying any more lol. If anyone reads this, know that you can get healthy! You just have to want to do it! And honestly, it's been really fun! And because I'm changing my life to get healthy, my girlfriend has as well! Just by association!
That's wonderful. Keep up the good work. We are very happy for you and your GF. Wishing you both good health.
-Dr. Berg's Support Team
...@@Drberg indeed.
I hope the best for you!!!
You go girl!
Good for you and your gf! Quitting everything is more not not easy but quitting hard drugs and doing a 180 props to you ! Good job !!💪💪👍
I think it's so cool how The Bible recommends regular prayer & fasting & now we are learning so much about the health benefits of fasting 🙂
The bible was written by humans...
Yes, written by the hand of man, and all Scripture was inspired by God. From your remark, it proves and is obvious that man does not have the Godly wisdom too write the Holy Bible without the Holy Spirit.
@@stoptheworldandletmeoff Who is God? Have you met him in person?
It's actually from the Torah not Christianity
It also recommends sacrifice which is very important in spirituality
Im coming back 2 years later having lost 100lbs with the advice of Dr Berg and Dr Fung. Fasting literally changed my life. My childlike energy returned and so did the spring in my step. When fasting i hardly ever feel anxious, which is something i used to really suffer with. Not only did it do wonders for my weight but also my mental health. I'd recommend this to anyone. You will always get the detractors saying 'its unhealthy' or 'you're just starving yourself'. Dont listen to them!
Thanks for sharing your experience. Wishing you good health.
Congratulations. Please can I ask whether you got any loose skin? Di you do two meals a day or one meal a day? Also, do you mind if I ask whether you are male or female and how old? Thank you.
@Liz Clegg I did have some loose skin which went down alot over the course of a year. Im male and 25 years old. I ate one meal a day which contained no processed foods/sugars. No white carbs. Foods high in fibre. This was 90% of the time. I still had times where i let loose and didnt fast but never felt the urge to binge. It took 4 months and i lost 100lbs
@@uzi7462 Wow. Thank you.
@@uzi7462 did you lose that much weight just by fasting or did you include exercise? Thanks
You have help me so much. I was paying hundreds of dollars for personal trainer for months. And only lost 2 to 3 lbs. I started doing what you say and I lost 35lbs in 4 months. Thank you thank you. Please don’t stop helping the world 😊
Same here. Just started IF 5 days ago and I already lost 4lbs
Amazing!
@@thetampabaynononsenserealt785 What is your IF schedule? Do you mind sharing?
@@sarahbean6170 of course. I started with 16:8 for one day and then moved to 18:6 for a week then 20:4 the following week. I now switch back and forth from the 18:6 and 20:4. I stop eating at 7pm. My eating window is any where between 2pm-7pm. Most of the time it’s 4pm-7pm, but I listen to my body. If I’m truly hungry, I eat. My original comment was 3.5 weeks ago. Since then, I’m down a total of 15lbs. I’m 5’7 and my starting weight was 159lbs. I’m 144lbs as of today. Hope this is helpful
Following
After I saw this video I went to my NP and discussed this with her. She basically told me it's not good for me😢 I said to myself will I listen to this NP or this MD. Well I listened to you and started intermittent fasting according to my age and fast forward a year later and I'm down 51 pounds. My blood sugars are under 250 and better. Thank you Dr Berg 🙏
He’s not an MD. He is a chiropractor
That’s what I was told by a so called nutritionist too, that it was not a good idea. I got pissed off because by then, I had done some fasting and adjusted my nutritional intake according to Dr. Berg’s recommendation and was feeling healthier and energetic. I never looked back since! You know it’s working when you see results and you feel great. Keep going.
@@alixanderiashay4049I bet he has helped more people than the so-called MD’s out there who are quick to prescribe meds rather than address the root cause of your problem.
Chiropractors are phycians too and doctors of chiropractic medi8have longer schooling than internal medical doctors. and they practice healing the body holistically.
I think doctors need to get with the times. All they care about is prescribing meds. They don't care about their patients.
This man's information on countless topics of health are vastly far superior to any advice I've ever received from any of my doctors
This man is a real doctor, this is what a true doctor looks like
Well said! He’s the real deal🙏
True!
true
100%
Thanks to your videos I've lost over 35 lbs, and just had my lowest morning blood sugar reading at 92. Life changing is all I can say.
😊
Congratulations!
But you probably feel like crap. And you will gain them back when you can no longer suppress your taste buds.
How long before you noticed changes?
@@sherifnabil9663 wrong
Just wanted to stop back by and let you know that following your suggestions, I lost 30 lbs. over about 3 months fasting from about 9 pm to 5 pm the next day, just coffee with milk in the morning. I have about 15 lbs. still to lose. About every two weeks, a pound comes off. People are noticing. I look better and feel better. Thank you Dr. Berg.
🎉
😮🎉
You never hear about intermittent fasting on TV. That is because diet companies don't want you to know about it because it's free
“Cure nighttime snacking with this thing called self discipline.” Lol I totally needed to hear that.
Me too, lol! I really don't have much self-discipline, but I really need to GET IT! Lol
I really laughed out when he said that
And he's right.
@@matro2 definitely.
I eat later in the day so I can night-snack in my 4 hour eating window. 😂
I’ve never eaten breakfast in my life and also skipped the occasional meal when I wasn’t hungry at all,and you wouldn’t believe the hard time I got from everybody around me pushing me to eat “because it was time to”….so glad this research is out now and I can send everyone to this channel 😂😂😂
😂😂😂
Yes. My parents still call me and ask if i am eating a breakfast because i 've never liked a breakfast and always skipped it. It felt too heavy on my stomach,i had no desire to eat. Lunch was and is my first meal of the day. Sometimes i skip dinner just because i am tooo lazy to cook. Being hungry is better than cooking honestly. People tell me that i am ruining my health,i am unhealthy eater and i would get a stomach cancer! Ha ,now who is laughing.
It's so interesting how people react to "not eating". AND well just every once in a while, they'll say. People are not educated on what's going on in the body. AND so many don't want to be educated!!!!😅 So I just do me and take care of me ❤
😂 send them all
But, but, but breakfast is the most important meal of the day!
Such fantastic advice
Started intermittent fasting 7 pm to 12 noon, lost 50 lbs in 3 month. I am feeling so good, no blood pressure or diabetes medication anymore
IF only or with keto?
Following
Have just completed 2 months of intermittent fasting, currently down 55 pounds. This is great and works so well. I started the first 2 weeks with 16:8 and now I do one meal a day, Starting weight was 345. Cant believe how well this is working, would recommend it for everyone
I am 52( female) and overweight by 40lbs😢.
Can u plz 🙏 guide me what can I drink in Fasting to get energy and reduce my Urge to munch on ?
😢😢😢😢 my gosh . I need hellllpppp.
320lbs at 5ft 4 " . Smh.
Diabetic, hypertensive and all the bad stuff cholesterol etc
@@luckever8999 First in the morning drink warm water + half lemon + 1 spoon of apple cidar venegar (it would be awful and hard to drink at first) .....if you get hungry during day get a protein bar (look for calorie count and sugar (avoid sugar at all cost) ...later if you get hungry again try another protein bar and don't exceed that ...... later at night eat your meal 2 to 3 hrs before your sleep (consumes vegetables as much as you can ...eat meat but limit the amount and avoid any seed oil ) ...and drink water according to your weight everyday .....don;t drink any sodas at all and avoid food that contains sugar ( would be extremely hard cause then you will realise almost everything has sugar and how messed up the food industry is and don't forget to exercise and you will feel extremely better within a week
Because of Dr. Bergs videos and guidance I’ve lost 120 pounds in 8 months. I feel better than I could’ve ever imagined. The fasting and Keto is so awesome if you give it a chance.
Congrats!! Did you get loose skin?
Amazing!!! That's great. Congratulations babez!
How did you do this i need to loss 150 pounds i was 130 and i need to loss 150 pounds , fast cause i have gaimed to much i am.275 pounds cause of meds that didnt help , right now 5'1 not tall at all .
Please help with advice or how did you do it
@@cordeliamartin3077 my brother look at dr. berg's videos how to do intermittent fasting and keto together, u will lose it too but it will take a while of course
Finally I can post a comment on Dr Berg’s videos… I have watched almost all of them but this one really changed my life.
Started IF on the 01/03/22 at 127.8kg and 9 months later I lost 48.6kgs! I can even OMAD now…without flinching!!!
Thank you Dr Berg…🤗🌸
Congratulations
Well done!! How’s your health? Or: sugar, cholesterol, energy level etc…
@@docmcstuffins3600 My cholesterol is in a normal range, I have lots of energy and I have also started exercising 3 days a week. I don’t take any sugar and I don’t crave it either.
😅😅
Congrats!
It works! I weighed 240. IF has been part of my lifestyle for years now. I'm 56 and back to my high school weight of 175--thats down 65 lbs. Give it 30 days and it will change your life--you can do this!
This man is saving lives. Thank you so much for educating me for free and helping me be the healthiest I can be. I love your videos, learning about nutrition and the body was so daunting.. I didn’t know where to begin. You have helped immensely and I feel better than ever!!
You finally said it!!! Yay!!! Seems obvious but people need to hear the point.
“IT’S TAKEN YEARS OF TERRIBLE EATING TO GET YOU IN THE POOR HEALTH AND INSULIN RESISTANCE AND IT’S GOING TO TAKE TIME TO GET YOU INTO BETTER HEALTH.”
Thank you for saying it Dr Berg.
Donna I like your avatar
True
Right on. I like that, during slow progress time at least I’m not deteriorating!
Glad to help!!
@@Drberg Please make a vitreous degeneration/retinal detachment symptoms episode and how to avoid surgery if you have any ideas to share. Thank you..
The most basic way to start intermittent fasting is to begin with a 12 hour fast, then progress to 16:8 as you get more comfortable then to OMAD. Super easy 🤓 Effortless weight loss and health.
Agreed
Gonna try this
@@Drberg 😊😃🙂
What if body is fighting an infection will it help to do the fasting?
Thank you 🙏
Thanks for saving me 24 minutes 😁
I would say OMAD is something you should do occasionally.
My husband and I found your video on Nocturia, then came across your video on KETO, then this one. You explain this in a way that medically, dietarilly, makes so much sense to us. I am 56, hubby is 63. We are on board with you. There are things we need to tweak daily. Thank you Dr for filming these videos you have a great God given gift to not only be a Dr but to be able to explain this so easily and the light bulbs going off in my brain is exciting. We are so greatful to have found your channel. God Bless you and your wife and family.🥑🫑🥦🫛🌶🫚🫘
Thank you Dr Berg, this is a perfect introduction to fasting rules and to give us a great idea of what to expect when starting out. The tips are super useful.
I’ve been doing this for 2 weeks now. I’ve lost 5lbs, I have not been anxious or depressed and my brain fog lifted around the 4th or 5th day. I can actually REMEMBER things now! My waist has reduced even if the scale hasn’t moved very much and I FEEL better!
Can you tell your daily routine ?What did you eat and drink throughout the day?
@@RakhiRaman688
Not OP, but this is what I do and I have gone from 62kg-56kg so far:
As a 5'3 female, I eat around 1100 calories per day as of now (500cal deficit), intermittent fasting is pretty useful for me
No breakfast, I break my fast at 11:00 with a cup of decaf Beanie coffee with a teaspoon or erythritol/monk fruit sweetener and a splash of almond/oat milk and maybe with a light snack too.
Anywhere from 12 to half 1: fairly light lunch (eg. Grilled chicken with konjac noodles and miso soup, tofu with salad and ham etc.)
5-ish: big dinner to keep me full through the night, very fat heavy to satiate (eg. 3 scrambled eggs with two sausages, big plate of broccoli topped with a generous helping of mozzarella with chicken or ham).
High-fat snack after dinner: (eg, Cheesestring, pork puffs, seaweed. Dollop of peanut butter if I feel particularly indulgent that day and can spare the calories. Skyr is also very filling, but careful to to have not much as 150g has 6 carbs.)
Stop eating by 7. Now that it's getting colder, sometimes I like to make myself a nice cup of cocoa before cut-off time if I have enough calories left (cut of hot unsweetened almond milk, few teaspoons of cocoa/cacao powder, teaspoon of erythritol/monk fruit sweetener and a bit of cinnamon. Warm, chocolatey heaven without the sugar.)
I cannot emphasise how much IF has helped me control my appetite, before I couldn't stop myself from binging on junk after breakfast and would easily surpass over 2000 calories per day with how much rubbish I was shovelling into my mouth.
Now sometimes I don't even feel that hungry come lunchtime, it's really worth giving it a go!
Log everything you eat, I use an app called "Macros" and have my macro percentages set at 5% carbs, 35% protein and 60% fats. Good luck!
That’s awesome!
Please help me
Thank you for the encouragement!
"Food is not controlling you", I liked that. I also feel it sometimes, thanks Dr Berg for saying it, happy to know.
He said it when I got to your comment
Thank you. This was one of the most helpful explanations ever. Thorough and spoken slow and clear with writing ✍🏻 . You added broad and additional info as you went along.
I am putting all the parts of info from multiple info sites i have watched and finally have it ALL
with your video!
Love the way Dr Berg explains everything, makes things feel positive, have been fasting for 4 weeks, it made things so hard with not eating the right foods, after seeing him on utube, feeling so much easier to maintain the fasting, and do everything was doing when I used to eat heaps.
Dr Berg. Iam 48 hrs into my 72 hrs water fast..so far Iam not hungry @ all. My weight has shot up since Covid..and breaking my leg. I visited my Dr yesterday and he's on board with Keto and fasting. Iam on blood pressure medication and I have Hashimotos Disease. I want to be healthy again. Iam 70. I thank you so much for helping people. You are a blessing.
Debi
I have been IF 23/24 OMAD Keto for 10 months. I have lost 42 lbs, I am no longer pre-diabetic, my skin cancers have disappeared, my chronic lymphocytic leukemia is in remission, my cholesterol levels are normal, my energy level has shot up, I never feel hungry and I am saving a fortune on my food bill. I am 79 years old. I wish I had known about this 30 years ago.
I love listening to this guy. He's done more for my health than my PCP has in 30 years. His intermittent fasting has got me 48 pounds lighter, off 4 separate prescription meds and I have the bloodwork and BP numbers to back it up. So many benifits to his lectures, even strange ones I cannot explain like loose teeth and frequent bleeding from my gums for decades. A year ago Dr. Berg got me on taking daily D3 supplements and within 6-7 months I noticed my gums no longer bleed and my teeth are tight and stronger. My Vitamin D3 is a combination of D3 and K2 and subsequent videos he explained how K2 puts calcium in your bones instead of your arteries. I have no idea if the K2 or D3 or both were the reason for this but it was a welcome "side effect" of yet another Dr. Berg lecture. Hats off to you sir!
That's wonderful!! Thanks for your support!
Mark White That's fantastic
D3 and K2 work together as my understanding. I've done them a long time. Starting Keto. Want to get rid of the pot belly.
How much milligrams of D3 and K2 did you take?
@@lisahaynes3148 What I get from supplements is I take a multivitamin that contains 1000 IU's of D3. In addition to that I take (2) 5000 IU D3 and 80 ug K2 I buy from the company Human(n). This results in 11,000 IU of D3 and 160ug of K2 daily.
Omgosh, THANK YOU SO SO SO MUCH 💓 💗 💖! This video's been (best for me), that I've found online! You literally answered ALL questions and reassured any concerns I had.....& THEN SOME! FANTASTIC! 😁 I REALLY appreciate the time & effort u put into this , THANK YOU for information & suggestions! I will follow this method, & b/c I've got good self control I'm confident I'll be satisfied 😊
(this my 2nd time here, & I'll keep coming back when needed helps keep me focused w/ my fasting journey! )
You explain things so organized and calmly.
"We have to use what is called...(wait for it...what is this tool?) SELF DISCIPLINE." Amen. I wish I had some!
Hope you know self discipline comes from your brain, the moment you say “I wish I had” you won’t have it since you’re programming your brain. Say instead I have the self discipline
Nope. It's REALLY called "How Much Do You Want It." It's easier go some because they were not raised on sugar -but it's definitely not easy. Ask yourself how much you want your result and then try it for a week. Then maybe later 2 weeks. I CAN TESTIFY that at least getting COMPLETELY OFF OF PURE SUGAR (the crap you would normally shove into your coffees and teas) was surprisingly easy. And then when I lost the taste for that... I just could NOT do sodas. The 2 ltr coca cola habit had vanished and almost Everything tasted too sweet... And so, like Mum had always dreamed, here I was ASKING for cabbage and broccoli and ANY kind of SALAD. It's not all quick, but it's WONDERFUL. Your Palate changes. And you DO start t,o feel better. I'm only on Day 2, but reading and watching through the bids, I can see that my body was ALREADY screaming KETO when I didn't even know what it was. Good luck and best health BABE!!!
@@KuiWagacha refined sugar and the syrups have no place. But there's nothing wrong with wholefood carbohydrates.
Hi Amy! I love Dr. Berg and you, Freakin Frugal.
Do you do intermittent fasting?
Maybe try self care/loving choices.
I've been fasting my whole adult life. Until recently because of videos such as this one I never knew it was a thing that was practiced for good health. I've been fasting my whole life because its simply just a normal thing to me. I never eat breakfast and sometimes I just eat one meal at dinner time and skip lunch as well. It's very easy for me to do this and not ever a problem or something that needs my undivided attention commanding the need to be handled promptly. Ive been eating this way naturally and comfortably for decades now. I only get sick once every 5-7 years not even a cold or a sore throat . I look 40 but im 52. People always have trouble accepting that because its largely not what it looks like lol. Ive always wondered why my state of health is superior compared to everyone else's. This makes sense and i finally now have a credible explanation. Thanks Doc!
Edit: Let me add the ironic part of my story, during most of my life as I fasted I've never had a lot of body fat and always looked almost "too" slim. That whole time everyone in my family criticized me and displayed concern over me not eating enough. Always stressing to me that I needed to eat because I was going to be sick and unhealthy. How very misconceived they all were lol.
9yhjuyuyuy
👏🏻👏🏻👏🏻👏🏻
Thank you for sharing your story. Could you share of what your diet consists?
@@lagerthalothbrok6082 x2
I' m just like you. Your testimony can be mine but sometimes i forced myself to eat 3 meals a day to be "healthier" but now i'm glad to see i'm normal and did the right things.
35 year old female here. Height: 167cm (5'5"). I was 73kg (160 lbs) when I started IF. Fast-forward 10 months and I'm 50kg (110 lbs). Next step - exercise! All my weight loss has been down to nothing but IF but have lost my butt because of it so want to get it back :)
Last 14lbs in three weeks using dr bergs video education! I am amazingly admit to fast for 12 hours AB’s do one healthy meal a day and it is changing my health and life totally’ I thought I was going to die and I was slowly! Medical doctors had no idea what was wrong my hair was falling out and I couldn’t even work my job anymore I couldn’t last four hours Chairside in dentistry!!! I’m jogging every day now and feeling better than I have in decades YUP THAT’S TRUE!!! I’m going to start my first 24 hour fast next week after my female menstrual cycle is over! Then every week I’ll add 6-12 hours to my weekly fast! Then once I’m used to it I’ll try longer fasting! I’m on for passionate for this lifestyle healthy change!!! I’m loving it thank you to ppl like dr berg!! These ppl are heroes!!!!!🎉❤
I'm not waiting till new years I'm starting today I'm 39 and I'm tired of feeling depressed no excuses thank you for this video Dr. Berg
you can do it!
Guaranteed you'll feel better! I do it not for weightloss but for more energy and less depression (I have lost 25 lbs though). I cracked and ate some cookies and feel like crap, just waiting for new years, gonna fast for a couple days, get back into keto.
Yes, you can do it!
Does IF cure depression too?
@@thetree7694 if your like me and eating feels good but makes you sluggish and tired, then you might find it beneficial to avoid eating until later. A lot of people get tired after a big meal, especially high carb ones, so waiting until later to eat might be better. Then you can focus on tasks better throughout the day. It's also arguably better to workout fasted. I do IF and will sometimes fast 24-48 hours, helps me stop thinking about and relying on food and can get your body into autophagy where healing can happen. I also do fasts to get me back into ketosis faster along with anaerobic exercise. Check out The Galen Foundation on UA-cam, they have some really good talks on fasting, IF and general health. And if you want, I have a playlist of health related UA-cam videos, on my channel that I've compiled.
18:6
12p-6pm
2MAD
Lost 13 since September
Goal of OMAD 2-3 times a week
Goal of 60-80 oz of water daily
Goal weight is around 145
No snacking
No longer bloated
Fantastic
The excessive water intake will erode your bones over time. Hydrate with fresh tomatoes and cucumbers instead, and make sure you are consuming enough RAW fat.
@@swisschalet1658 what is raw fat
@@tombrown8992 unpasteurized butter, unpasteurized cream, avocado, or cold-pressed never heated olive oil. Basically fats that have never been heated over 98 degrees.
One day at a time....tben you wKe up and its 6 months later
That’s far the best Chanel in nutrition available! Thank you!
Thanks Doc! Been doing the intermittent fasting now for a little over 3 months and I've lost over 30 lbs. It's really not a hard diet to stick too. Tyvm again.
Dr. Eric was the first person who introduced to me to world of fasting back in early 2020 (just before lockdown).
I will be always grateful to him for this valuable information !!
I wish I found him last year too. I just found Dr. Berg and IF a couple of months ago. Feel good.
@@cy9150 I found him during 2018 and 2019, and thank God I was trying to search for answers on UA-cam instead of some main stream medical website or worse a doctor 🤣.
Dr Berg and Tom DeLauer are best Keto UA-camrs
@@flfun1684 yea, it's like they were born to educate those who truly want to learn and correct their lifestyle.
@@SharkFishSF Knowledge of old has been lost and now being rediscovered again.. No one thousand years ago took a chemically made pill or shot but lived
The amount of gratitude & respect for this man & his work is insurmountable. Thank you! 😊
Glad to help!
@@Drberg
M
Thank you Dr Berg! You have saved my life! I’ve tried the intermittent Fasting, cut out sugar! Hopefully for ever! I am looking forward to starting the Keto diet, Bless you 🙋🏾♀️🥰💕
Thank you for your detail and help. Please keep up the good work.
Thank you so much Dr! The information you provide on your channel has been life changing not just for me, but for my 15 year old son who has epilepsy. I really feel like we’ve taken back our health and our lives! Appreciate all you do!
Love this guy - you explain everything so clearly, thoroughly and yet simply so we can implement these positive interventions into our everyday lives. Thankyou.
I'm watching and appreciating many of your videos. I'm turning 52 this year and I really want to look/feel/be better.
Hi Dr Berg, you videos have motivated me to start intermediate fasting for 16 hours first. Not eating after dinner is a big change for me. I'm doing a lot of walking and will report back at the 6 week mark ! It's about 13 days in now. Thanks !
How’s it going?
@@virsapiensfortisest922 Good ! a little hungry after dinner but I would rather be a little hungry and feeling like the fat is coming off and I'm getting HEALTHIER ! I eat 2 or 3 meals in the 8 hour window ( LOW CARB ). I don't need to go KETO.
How many carbs are you doing? Listening to this video makes it seem you need to do full keto to have IF actually work
@@tao4764 I'm not counting carbs, two meals a day with a little snack. I've lost about 15 lbs in 3 months and I'm at my college weight. The no eating after 6-7pm is a big factor in burning body visceral fat.
@@wanderingsoul2909Dr berg said no snacks idk how to stop that
Sooo blessed I started learning from you in January 22. It’s September 22 went from 237-175 down 62lbs. Have a December goal and focused on it now!!! Thank you DR BERG and WIFE!!! Recipes are great as well!!!
Wow 😲 congratulations 🎉🎉🎉 I would love to weigh 175. I moved a year and a half ago I gained 25pounds. I am going to try this again so I can wear my jeans without them being so tight. Thank you for sharing.
Really?
Great update. Thank you - After hitting my goal in the fall, the weight started creeping back up and I had to come to terms with too much carb snacking that was throwing me out of Keto and an eating window that had expanded to 8pm. Good video for a reset and refocus.
I appreciate your candor and simplicity of your knowledge on healing thank you so much
So glad you emphasize the salad. The micronutrients and phytonutrients one gets from plants cannot be overstated in their benefit to your health.
I can't thank you enough for all the information you provided, Dr. Berg. Merry Christmas and Happy New Year to you and yours 🙏🎄🎉
Brilliance 🌈 One of the best videos on UA-cam.Thank you Dr.Berg for educating us on such important topics such as fasting and clean keto.You are empowering us where it counts.You have helped so many people. Thank you soooo much.My health is extremely improved because of your great videos and especially this one🙏
Thank you for this more info. Watching from philippines.I did fasting for more than a year now and i was happy for the result and still continue doing it. definitly no plan to stop. I was 63kg when i started and now im 54kg i was happy for the result coz its makes me looks younger than i am. And never feel hungry at all i will just took a black coffee with little sugar in morning and thats it. Then when i come back home from work at that time i will eat my meal so its like 24 hours i did my fasting. On my first 3 months i straggle alot for my acidity but after that never happen my acidity was gone. And now i feel very light weight thats why i dont have plan to stop it.
Thanks for all the intelligent and helpful health tips and information, that can save so many lives 🙏❤ my health problem right now is bloating whatever I eat
Starting IF today! I have gained almost 20 kg these past 2 years, I got depression symptoms now. I wanna transform and make a positive impact in my life. Thank you so much for these videos
good on you.. how are things going so far??
I'd love to see your progress, Oceano!
You cen DO it!!!!! Don't give up
What is ur progress in one month
I’m starting this because nothing else is working for me
I love fasting, getting really into it. I'm great at longer ones. I'm vegetarian and still struggling with weight loss. When I'm not fasting, I'm gaining. So I'm thankful I just found your channel, so I can figure out what to do during the eating windows. Thank you so much!
i love your videos: first day of intermittent fasting i had more energy immediately! - excellent/inspirational your simple practical healthy remedies and explanations on a range of things - helping big up quality of life, which was already fine, thank you! - off to try cabbage juice++ :D
This is really powerful information. I feel so grateful 🙏
Dr. Berg - When I first found your videos and channel they were very informative and useful but short, like 5 mins tops for every video. I noticed that towards second part of this year, your videos gradually become longer and longer while providing as much as value. I just wanted to show you my gratitude and thank you sincerely for all the effort you put in creating these wonderful videos and sharing it for free. I'm sure you have helped millions of people change their lives for the better and hope you continue this amazing trend. Stay safe, wishing you the best, and have a happy holidays :)
Great reminders even for those of us who are not new to IF and Keto. I'm down 48 lbs since April and am looking to maintain as part of lifestyle. It's easy once understood. Thank you again.
I SO needed this right now.
I'm thinking about food all the time, wich makes constantly eating irresistible. This is what I must do!!
How it going?
I'm going to start this. In my 20s I did the OMAD without knowing it. It was just my norm. As the person feeding everyone in my home I just ate whenever I cooked. Ik I can do this. Ty Dr. Berg. I'll miss the cream in my coffee but I'll live. My lovely husband makes us breakfast every Saturday and I love it but I can't get moving afterwards. Time for change 💪
Everybody always says to skip breakfast, I prefer to follow my circadian rhythms and skip dinner instead. The reason being is that your hormones are more oriented towards metabolism and fat burning during the day, whereas towards the evening your hormones are oriented towards ramping down and preparing for rest by producing melatonin. But always do what works best for you and is easiest for you to stick with with your lifestyle. Be well everyone
I agree with you in your reasoning. Varying your fasting patterns and times will allow you to enjoy both 👌🏾
Nope not for me I'm the other way around , I have tried eating earlier just sends me to sleep makes me more hungry lazy and moody, I eat omad 1700-1900 a 2 hour grazing meal so I don't stuff myself too quickly , I feel amazing but when I eat early I feel terrible. We are all slightly different
Totally agree with you though in the way of " do what works for you " if I could eat earlier and feel good for sure I would 👍
Yes but the fasting is the easiest in the morning. So for beginners they should do what meal is the easiest to skip
Yes, I prefer to skip dinner then breakfast but, then again, my eating window is between 10:30am - 4:30pm. I sleep better and my acid reflux (during my sleep) has gone away. Since November 2019, I've lost 55lbs & I'm 65 years old. So 2mad & intermittent fasting has worked very well for me.
I love my only child who’s a 33-year old mother of two. She’s an exercise buff & still struggles to lose belly fat. Today I started sharing with her what I‘ve been learning from Dr. Berg these past few weeks. If it works for me & so many others, I’m sure it will for her.
Thanks a lot, Dr. Berg.
It works for me! And I’d like to stick to it as my new life style. I lost 15 pounds in about three months. And now I am in my ideal weight. My A1C went from 5.8 to 5.3. Triglycerides from 160 down to 90. All my blood markers look great except my LDL went sky high. I am working on it. Adding some carbs back. Will see how I am doing next blood test.
Thanks so much Dr Berg. It’s actually working for me too regardless of age. I’ve shared it with my friends and relatives. I’ve lost 12 lbs in the last 4 months. You won’t see results until after the first month. You have to be patient. I go with 16-8 window and my goal is to lose another 7-10 pounds. I still eat normal food, but less sugar, less carbs, less red meat, more veggies & nuts, no late snacks, no boba drinks 😂. I try to take at least a 2 miles walking 4 times a week. Well, I don’t want to cut off everything but still treat myself my favorite sweets sometimes 😊. I feel healthier, less hungry and craving for sweets.
But like Songbird mentioned, after my latest blood test, my alt and triglycerides dropped down but ldl is higher. I need to work on lowering the ldl. Please share any tips to help lower the bad cholesterol.
Wat did u do can u please share. I need to lose my belly fat.
@@vanessa301987 I didn’t just lose the belly part but the whole body. Do you just want to focus on the belly part? I don’t really know how but I guess you need special exercises to focus on that part, and also follow the things Dr Berg recommended. For me, I followed the 16-8 IF, eliminated carbs and sugar, and do at least 2 miles walking on each other day.
Fat loss can only occur in some people if the insulin levels bottom out and stay low throughout the day… that’s why im on omad n i only eat at night. Im diabetic n have gained more than 10 kgs during lockdown… i was also less disciplined n took lots of carbs… now im sort of paying the price but doing good at the same time
Appreciation and blessings from Sydney Australia .
Thank you for this video. I just happened to come across it and 20 of 23 I have. All I eat are the very things you’re saying not to so I’m going to have to figure things out but thank you so much for this video- it all makes sense
I am on the second week of trial and error but I managed to eliminate carbs and sugar .and only now I started taking it more seriously bc for some reason I ve started to not feel the hunger anymore and it’s got easier .I am so full of hope I think today is the first day of actually fasting even if I started a week ago.Getting to my first day of real fasting is an accomplishment ,I know it sounds silly but I never did anything cold turkey .So I call it success 🎉
This info here keeps me on track and motivated , thank you.
Day 10 of a water fast. Yeah lost weight, smooth skin, not as moody, etc. but my blood pressure went from 194/141 to 154/107. 30 more days to go and I bet it keeps going lower! Thanks Dr. Berg and Dr. Fung!
Can you tell me do you drink water only or veg and fruit tyvm
I’m reading your statement on 10-7-22. Would you write an update on your water fast?
THIS IS SO ENCOURAGING FOR ME. I START MY 21 DAY FAST TODAY...I'M SO EXCITED.
How much weight did you lose on those 10 days
Would love an update.
My brother I had to pause the video after you said “ I was a profession snacker “ referring to “grazing” I know. Im there with you reliving those moments as you speak about it. Wow my brother I appreciate you and your efforts, I enjoy your creativeness while articulating wisdom
I have realised that much good comes from following your advice. I know this is a way to start, I watch lots of your videos. My only problem is i have is my ulcer! I wake up with stomach pains as early as 4:00a.m or even earlier.
YES! When Dr. Berg says the food doesn’t control you it is SO true. I got to that point, got pregnant and started eating a lot again. I started IF again and it’s difficult but I know I can push past this to get to the point where I have the control again. Thank you Dr. Berg!
I sent this video to my grandmother and father. So much great info all in one place. I appreciate you for this. It’s hard explaining this to them on my own. This is helping so many people! I started intermittent fasting to heal my stomach issues and I’ve come a long way. I’m not 100% but videos like this keep me motivated to stay on track and keep at it. I started intermittent fasting in 2019 and it improved my quality of life!
Knowledge can change the world!! Almost one year ago I found Dr Berg. I've dropped 50 big ones since then. Feel so good from diet change and 18 hour fast
Dr Berg, I am following u from Dallas (USA).
U r like an Angel to us -- who keeps on Helping us Unconditionally 🤞🏻to keep our Health at its Best -- “Health is Wealth “
Dr Berg , God🙏 is blessing you, stay blessed 🙏🥰
I just switched off adblocker because Dr. Berg should be financially rewarded for this great work.
Im highly thankful for this content as well as the expertise. Thank you so much!
Sir you are superb 😊 God blesse you. Your videos are amazing and where we stuck in dieting we follow your suggestions.
Regards
Always brilliant content. I started 16:8 with only water and black coffee in 16 hour window. I am 45 years old male and started jiu-jitsu on January 4th 3 times a week. Initially it was ok but now I feel really tired because my afternoon class falls within jiu-jitsu time and i feel fatigued. I'm wondering if you could pls she some wisdom to better handle this issue, I do night shifts and my sleep is not the best either and recovery seems super delayed. I have started taking nutrition yeast, nac, zinc, magnesium bisglycinate, probiotics, B12, vit c
God bless you for such great and hard work ❤
I’m going to make this short and sweet. For years I’ve exercised off and on I would lose a little weight, but once I stopped it would come back. My highest weight was 255 lbs. I’m 6 feet tall. Most people would not have considered me fat they would call me solid. I had 3 ahh moments, first I went to a gym for an evaluation the trainer said losing weight is more about what I eat than exercise, then a couple of years later I went to join a gym closer to home I thought I was in pretty good shape. The trainer had me do a few exercises I felt like I was going to puke up my guts. Then my doctor told me my blood pressure was a little high. These were my wake up calls. I’m not sure how or when I started intermittent fasting, but it was a total game changer. I went from 255 lbs. to maintaining 200 lbs. I notice my body would fight me at 200lbs, my goal was to get to 180, so 2 months ago I decided to cut sugar out of my diet no more cakes and cookies. I’m now down to 180 all of my weight markers are green except for my subcutaneous fat, I may need to get to 175. I would have never thought I could lose my gut (visceral fat) I have. I went from an extra large to a medium. My stamina has never been better. This is my testimony to intermittent fasting. P.S. I remember buying and drinking cartons of orange juice, never drinking soda thinking it was healthier. I’m so glad people can be educated on things that I was ignorant too. Thank you 🙏🏽 😊
Thank you Dr. Berg! You are enriching and saving lives. Please keep it up and may God bless you and your family richly.
I really like fasting. I'm doing a 3 day water fast, the longest I had done one is for 4 days.
Im on my 3rd week of fasting, eating between 16-21 (fasting between 18-19 hours a day. Perfect pulse 123 over 73, I feel GREAT, bodyfat dropping, stronger at the gym, my brain fog is gone, im diagnosed bipolar and I dont feel it anymore, I smile all the time, I focus on protein, I dont have sugar cravings anymore, I broke my foot, after the first day of fasting I felt something else in my foot. I had a cast one week, and starting wearing this shoe with support. 3rd day after fasting I could wear a shoe. I do muay thai (thaiboxing) and suddenly my hips are more open for higher kicks. This and God with prayer changed my life❤Thank you for contribution to society Eric!
Great video!! I've been taking in and digesting the information from your videos and have put it to practice in my life.
I'm currently fasting 60 hrs and am working up to 7 day water fast, slowly adding a day every week.
I have minor hunger within first 24hrs, but ignore it and it goes away. 😊
My health concerns now is my blood sugar raising. Im so blessed that i discovered you Dr Berg here at youtube. Knowing how to eliminate the cause of sickness is a big difference than temporily curing it. I will start my fasting journey and will live a healthy normal life after watching and learning from all your videos. God Bless you Doc! 🙏❤️
It's been a month i have not consumed anything which has sugar... Thanks to you... consuming lot of vegetables... eating only two times(11.30 AM and 7PM...Very low on carbs(I used to eat 3 meals full of carbs previously).. The way you explain everything made me change so many habits...i am feeling a lot better now and confident that i ll become more healthy in coming days.. Thanks a lot
I am on 21 hour fasting(OMAD) but I DO take a moderate consumption of small snacks and nuts with a cup of coffee, paired almost the same timing with dinner. I'm doing a lot of exercises, thus do need a lot of energy for replenishment. So I think taking a moderate sugar or carbs is not much of an issue for me. I also make a point of keeping my diet balanced with meat and vegetable. For reference : age : 53 , weight:64 kg, fat ratio 9-12% Visceral fat ratio: 6-8%
Thanks a lot Dr Eric Berg for sharing this…i’ll try that also and i feel good
Regarding me , my experience in intermittent fasting at a difficult beginning, but with time you get used to it and do not feel hungry, the maximum duration of her silence is water fasting only for 37 hours, but now it is only 18 hours, when I was young, I did not have breakfast in the morning, my mother used to force me to eat, I refused, and I went I go to school without breakfast, after I come back from school I feel hungry and then start eating, this according to me is the best. I practice intermittent fasting without knowing.
Same exlerience here
Regarding me التعبير الصحيح
مش according to me بس الفكرة وصلت وشكرا لحضرتك.according ما بنستعملها للحديث عن انفسنا، إنما عن الآخرين عندما نريد ان نشرح ماذا يقولون ،وترجمتها بالعربي ( ينسب الى فلان انه قال...) بينما regarding هي الترجمه الصحيح لكلمة بالنسبه ( بالنسبه لي..) و ارجو مسامحتي عل التدخل فقط اردت ان اشرح لك المعنى.
@@norawajdi7642
No problem thanks❤️
Intermittent fasting has changed my life for the better.
@@zelenplav1701 Same here!
Thank you so much for these videos Dr Berg. I've just started IF 16/8 for 10 days now. Today is my first time with OMAD. For many years, I had never considered fasting at all. Getting started, there are some adjustments to get used to hunger cravings. However, I rapidly found out that after some time those cravings diminish.
I did not have to lose weight when I began intermittent fasting. But after I started, my energy increased exponentially. I was already a mountain trail runner. But now I feel absolutely fresh even after running for 3 hours. I have to eat much less to keep my energy levels up during very long endurance exercise (6+ hrs.)
I've gotten very lean and muscular and I didn't even realize how much slower I was when I was carrying an extra 10 or 15 lbs of fat.
The level of detail in Dr Berg’s videos is phenomenal! I enjoy the injection of sarcastic humor too. It’s amazing work .
Thank you sir from my bottom of my heart… am practicing IF for more than 6months .. my physical and mental health has improved so much. Am concentrating well on my carrier. Its all because of you.. am Practicing IF 6 days a week and one day OMAD. The 1st thing i noticed is my memory power got improved .
Am gonna stay with this for the rest of my life..
Once again thank you for the work what you’re doing which will be appreciated for time to time.
Your best video to date. Described me perfectly. I get it now and convinced it will work for me. Will update in three months. Thanks again. Keep the knowledge flowing. God bless.
Dr Eric Berg.Its always pleasure to hear you on such important videos about health & the ever important topic like fasting.I suggest that videos on these crucial knowledge may be repeated for the beginners as well as others to refresh their memories.
I have noted that the people feel extremely satisfied & confident to hear you constantly.
Thank you very much for your attempts & comprehensive efforts in this regards.
Thanks for the good information. I'm going to try this approach and see what happens. I'm at a plateau in losing weight right now and have been doing low carb.
I sooo needed this, Dr. Eric! This helps me to be strong during my intermittent fastings. I can just play this video and listen to it over and over again as needed to keep me focused on my healthy eating. I had just found our last June I'm prediabetic, fatty liver, weighing 238, high blood pressure. All of my numbers are starting to go down as I continue the intermittent fastings. I thank God for teaching me through you. God's continuous blessings be upon you and your family.
Much Love!
Thank you for your educational support. I’ve learned so much watching you this last year.
Do you have a cook book or reference to healthy meals so we can keep our fast healthy and productive?
Been intermittent fasting for almost 10 years since I was 23 I’m 32 now best decision I’ve ever made.. I do a 16-8 fast a stop eating at 7pm and start at 11. I don’t introduce any carbs beside fruit before 3pm I save complex heavier carbs for my last meal of the day… best advice when starting go for only 12 hours at first 6-8 hours while sleeping then build up from that. Also lemon water is great for electrolytes while training during a fast.
Excellent info dear Dr. Thanks !