Hunger - When to Eat | When to Fast
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- Опубліковано 15 тра 2023
- Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/DrBecky to get your free sample pack with any purchase.
The average person’s daily calorie consumption has increased by 24 percent since the 1960s. Many factors contribute to this calorie explosion, from the processing of foods to the three-meal-a-day plus snacks mindset, to external cues that make us want to eat even when we aren’t hungry, think the late-night pizza commercial and the smell of fresh-baked cookies. These extraneous factors make it very hard to tell the difference between true hunger, which is driven by your body’s physiological need for fuel, and false hunger, which is driven by other factors, including habits, routines, whims, and scarcity. Learn how to tell the difference, and you will create an effortless way to cut out hundreds of unneeded calories each day.
This video shares my hunger scale, so you have a tool to help you gauge when to eat and when to fast. I’ll also share the trick for staying in the middle range so you move through your day feeling satisfied.
JAMA Sodium Study: jamanetwork.com/journals/jama...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy 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. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Навчання та стиль
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❤ 5`3 only eat 3 meals if hungry. 110 lbs. Mostly low carb to get my protein as 71yrs old
I enjoy you so much. You are so well spoken. Calm, thoughts are well organized and, for me at least, very simple to understand. You help clarify other videos I’ve looked at. I restarted fasting 16/8 for 3 days now and I am only struggling at night still, but I’m going to use this hunger scale. Thank you
hot tea at night helps me.
Yesss. Agree. So well explained
The struggle is real!!
what I like is Dr Becky looks healthy and seems to have a balanced approach to eatting
One of the best pieces of advice one of my nursing professors gave me was waiting to eat until you feel hungry. Don't go by the 3 meal a day rule. If you're hungry, eat. That means your body has gone through its fuel and needs replenishing.
Gave up carbs 2.5 years ago and haven't been at either end of this scale the entire time.
Im struggling! Ive been doing keto for about a month and overall focused on eating whole and quality foods. On the other hand, my husband is addicted to sugar and unhealthy food. I feel alone in this health journey. At the end of the day... I'm doing this because I care about my body and how it makes me feel.
Do you think you can do a video on bones and fasting while warding off osteopenia or osteoporosis. My doc wanted me to add more calcium and protein but adding dairy for me adds weight. I know it's not your area but I feel you could give the 50+ women some ideas for building bones while losing weight.
Excellent explanation and guideline on hunger and the real need to eat. Having been on an intermittent fasting schedule (18/6) and low carb diet for 3 months with excellent weight loss and lowered blood pressure results, I find that having eliminated the perceived need to eat a lot and often is truly liberating.
I am noticing that actually feeling hungry is rarely an issue (especially during a fast). The problem is that I FEEL like I need to eat. Sluggish, lightheaded, just feeling like crap.
This was an EXEMPLARY video! It answered questions I had concerning the bodies ability to use ketosis while on low Carb and not a keto diet.
I think, realistically, the average person will be in a hybrid state if just watching carbs closely. It's good to know it's not one way or the other regarding fat burning as fuel vs carb/glucose and ketosis.
👏
Doc i think you are on to something,personally i realize i don't eat because i am really
hungry but more from a false signal from my brain to my gut telling me I need to eat.
I ❤videos like this. They’re kind of reminders & refreshers because food is no longer for nutrition but for pleasure or a just because. That’s where we are now.
I could definitely lose the 10 lbs I gained back just by following this scale. I eat when I'm not hungry and I "pre-eat" if i know I won't get a chance later. I know I eat because I'm bored. I'm definitely going to do this. Thanks 😊
Amazing break down of hunger! 💣💣💣 You know personally as well, DocB, us growing up on phoney foods like cereal, designed to keep you hungry and eating more cereal. 🙄To realize that one WILL NOT DIE easing up on food enough to really discover true hunger and satiation is so important to grasp to even GET STARTED out there...but it is definitely true. 👍👍Ignoring the brain and pressing forward is key!
Awesome explanation of hunger! I am 43 hours into a 72-hour fast a water fast birthday was rough but feeling pretty good this morning. Thank you for all your content and what you do
I am just beginning a weight loss program. I realize that I'm not in tune with actual hunger signals before I eat. It's all about the clock for me. I am going to try using your hunger scale and try staying in that SATISFIED range as much as possible. I'm also trying to get the nutrition I need before 6 pm and then NOT eat until the following morning. If I'm satisfied, this should be relatively easy to do. I'm 65 years old and feel my metabolism is slowing down. I'm trying to correct bad eating habits that have caused me to gain about 10 pounds/year since I retired. I LOVE watching your videos. You always have GOOD information to share & I learn a lot from you. Thanks.
My story is similar to yours. 69yrs. Retired. Food grazer. Low metabolism. Weight-gain. Intermittent Fasting plus low carb and sugar is my saving grace. Making corre
Thank you for this video. I've been doing IF for 3 months. Currently experiencing 'metabolic flexibility' and fat adaptation since 2 weeks ago. I feel more confident about IF now. Your videos have helped. I've lost 22lbs and feel great. Thanks again
That's great to hear!
Dr. Becky is someone I respect! I remember a wise saying ' You are what you eat "! I try to binge on nutritious nonsugary foods! He he!
I have wanted to try LMNT for a while now, and this video convinced me to try it. I used your link to purchase them. I struggle at night after dinner when I sit down to relax and watch TV. I know it is more psychological than anything, but I still struggle with the craving. I am going to try having the LMNT to see if it does help with the "treat" I am looking for. I enjoy your videos every day. I am uncertain as to which dietary guideline to follow, keto or low carb. At the moment, I went from carnivore to keto, but now I am considering low carb. Best wishes to you, and hoping Keith is doing well and on the mend.
My wife and I started having herbal tea in the evening to replace my "snacky" time. It has really helped.
Explained so well. That's a plan I can get behind.
I could never maintain strict plans that eliminate a whole food group. I'll be watching this one till I learn it!
This is both eye-opening and also confirming (think Aha! moment) as I am on a weight loss journey and am closely paying attention to my hunger signals and what satisfies me and what doesn't. When I am eating correctly, I can easily do intermittent fasting without experiencing any hunger pangs. Also, thank you for the tip on LMNT and electrolytes.
Good advice! It is work. I plan my food intake every day and track it in an app. It helps! Also, electrolytes. I know everyone is different, but when I am right on target with electrolytes, it helps my energy level and prevents me from feeling hungry. I love your helpful videos, Becky!
Thank you, Mary!
Your clear and simple explanations always take a weight of my mind and make me realize I can do it. Eating is a choice most of the time and the control is mine. Thank you for your continued support Dr. Becky!
As a type 2 you are my go to when times are tough.
Thank you for sharing this information
Hey dr Becky, I luv your channel you’ve helped me a lot. I’m 45 years old 5’10 195 lbs , I’ve fought with the same 15 too many lbs for years. I enjoy cycling and using your advice.
That's great to hear, Jared! I wish you the best!
Very useful video. Thank you.
The best channel on you tube honestly. Love you Dr becky❤
My K is high (fear liver issues) and I use quite a bit of sea salt or pink salt so I worry about taking electrolyte supplements. Though really feel I should be as it’s often touted. ???
Silly side note: my son’s name on the periodic table of elements is
Argon Iodine Potassium :)
5 days a week I do one meal a day. The other 2 days I “treat” myself to dinner. On keto.
Thank you for the hunger scale! Now I have a new tool to help me on this weight-loss journey. I'm down 49 lbs since January, but seem to have hit a wall. This tool will remind me to make better choices.
Great information, as always. Thank you, Dr. Becky.
Im on my first 24h fast and i feel like im fluctuating around 4-6. I can definitely feel my urge to eat but i can also feel that its in my head. I feel rather energetic. Its the first time since i was homeless that ive gone 24h without eating and its definitely been a very interesting experience
Thanks for your videos and words of wisdom, Dr. Becky!
I enjoy your videos so much
That denim shirt looks soo good on you!
Especially those top few buttons undone.... wow
I love how you explain things and the tone of your voice. Nice and calming.
I battle muscle cramps and LMNT has really helped!
How many times do people use LMNT in a day?
Add sea salt to your coffee when percolating. Add sea salt to you filtered water. Buy salt free butter and add sea salt to it yourself.
Thanks, DB. LOVE all your in-depth discussions. You lay it all out and make difficult things easier. Keep it up! ☺
Thanks, Ann :)
Dr. Becky greetings fm Kathmandu nepal. YR THE BEST. TKS
Thx
Hi, I’m new to your channel. I found you while looking for ways to quit sugar and so far I’ve been loving your content! I was wondering about the electrolytes you recommend. I’ve seen the element brand before and have been curious about them but stayed away because I saw that most contain sugar or stevia. Do you feel they are still a good option for someone trying to break a sugar addiction?
😅 very helpful content thanks
Dr Becky what are the carbs you are eating since you are not on Keto?
Does adding LMNT to my water break a fast? I just ordered some using your link. :)
Hi, Dr. Becky! I feel that I can relate to Dr. Keith, in that I seem to have carb intolerance and do well with less carbs and more fat. I was wondering how Dr. Keith has been doing since his throat cancer, and how his weight loss or maintenance is going. Is he still on keto, or is he doing something for maintenance?
I noticed you didn't mention stomach rumblings as an indicator of hunger. I have experienced 0 on your scale even before feeling "hunger pains," but honestly it rarely happens. Alternatively, I often have trouble NOT thinking of food, even within a couple of hours of eating. BTW I weigh 122 pounds at 5', so weight isn't a problem for me. But always wanting to eat IS.
I soooo understand that concept! I'm thin too, no one has sympathy for our struggles 😢. I constantly want to mindless eat/graze..ill pray for you and your victory 🙏 ❤️
@@vickicooper7424 Thank you, I'll be praying for you as well!
Are healthy choice frozen food good lunch options?
I am at day 6 of eating low carb/keto. I am not struggling too much with cravings anymore. However I find that I am struggling because I don't know what to do with my time that will be as enjoyable as having a meal. There are plenty of things to do around the house but I am missing the joy of eating food regularly. Do you have any suggestions?
Go for a walk. Throwing in my earbuds and listening to a podcast or music is a great distraction. It keeps me busy, burns calories and I'm gaining strength to boot.
Off topic-
Question: if, say, i make a morning smoothie that contains 3 ingredients, a banana with a GL of 7, blueberries at 8, and greek yogurt at 3, will those combined ingredients make my smoothie a GL totaling 18, spiking glucose unsatisfactorally?
Hence, an unhealthy smoothie?
I love lmnt but haven’t tried it as a cold drink yet.
Please what do you eat for lunch?
Hi Dr Becky, I've been following IF for a couple of months, but cannot get over fatigue and brain fog in the mornings, ive managed to dial my fasts in to a 20/4 routine and have had great results, however even when I at 18/6 I feel rough starting a couple of hours after getting up (I typically fast until 1.30 pm)
I have a bullet proof coffee around 9.00am and my electrolyte an hour or so later, to try to get through this
Any tips on getting through this please?
I am neither diabetic nor, according to physician supervised testing years ago, hyperglycemic. Yet occasionally a few hours after my usual breakfast I become shaky, intensely hungry, and unable to function without eating some protein immediately. This doesn't often happen but I've had it all my life. Last week about an hour before lunch I realized I was sagging badly and quickly ate one Babybel cheese. Why, after complete testing, does this occasionally happen? I'm 72 and can't remember when it hasn't happened during my adult life. By occasionally I mean once every 6 months, perhaps.
11:20 you mentioned that in the morning you test your blood sugar to see how much ketones you have. How do you determine the ketone through the blood sugar?
I too enjoy your videos. I am a vegetarian so it is more challenging to attain the right amount of protein ( use protein shakes as one way to meet the challenge, and lots of eggs). Do you know approximately the needed amount of protein based on weight or desired weight? I am also postmenopausal which requires more protein. When fasting intermittently how does one attain all the nutrients and protein needed? Such as if one eats 2 meals a day, assuming 1250 calories is the daily consumption, does that mean one needs to eat approximately 600 calories each meal? Would that not cause a spike in insulin eating a large meal even if low carbs? Is 1250 calories a day, perhaps a myth too?
Is it okay if I eat 35 grams of carbs for one meal very rarely go any higher than 8.00 and 2 hours later I'm back down to normal that is 4.2 would it be okay then to have another 30 carbs meal if I'm feeling hungry and within 2 hours then back down to normal .
This is a lot to process in a few minutes.
I am new to this. 6 days ago I saw the video that you did on being a sugar addict. ( or rather how to quit sugar) For the last 5 days I have been following a low carb diet, pretty much completely stopped processed foods ,and have been intermittently fasting. I’m starting out with 12-13 hours of fasting. Last night I went 16 hours, and I still wasn’t very hungry when I ate a couple of eggs fried in butter and 2 pieces of bacon. I was wondering should I just not eat until I’m hungry, or should I not let a fast go too long, especially at the beginning. I am doing this new lifestyle because I was completely addicted to sugar, and I have Parkinson’s and eating healthier and avoiding foods that contribute to inflammation are beneficial. Also, I’m 60 years old, 5’3” and I weigh 114 lbs. I certainly would love to lose my “pot belly “, but will my body loose too much weight on this program? Or does it know when to even out? Another question, I m using Himalayan pink sea salt in my water, is that enough? Or should I try LMNT ? I just cannot stand the taste of Stevia . Thank you, I have been binge watching your videos… better than binging on sugar 😀
I’m realizing that the weight that I would lose on this lifestyle would only be from stored fat so I shouldn’t have to worry. Eventually this lifestyle goes from weight loss to maintaining, I imagine.
Susan: you don't sound like you have a weight problem at all! For example, I am 5'3" & weigh 208 lbs. Now, I have a weight problem!
Yes, I’m mostly doing this for the health benefits.
@Susan
Start slowly. Your body will even out and signal when you can go a step further.
Also, Himalaya or Celtic sea salt should do you just fine for now. Maybe add a decent potassium and magnesium supplement. You will see results. Just stick to it. The very best of luck.
From a friend and a type 2 Diabetic.
@@myriamguns2162 thank you, I’m doing well so far.
On a 16/8 fast, when and how much lmnt do you consume?
Fun fact: Becky's heartrate only varies 1-2 beats per minute.
I love metabolic flexibility! That's what I'll after.
Whole foods, never processed foods, complex carbs, healthy fats... have i missed anything? 😉
No ❤ for me? 😢
Like before even watching the video
Thanks, Ahmad :)
How much LMNT should I use in a day?
❤
👍👍👍
❣
You did not mention age
Does drinking LMNT (electrolytes) break your fast?
It does not break your fast. Enjoy
What about Cup O Noodles?
No. That's highly processed.
@@myriamguns2162 gotcha!
@@danlhendl
😁
But how do you get pretty eyes like yours?
Creeper
@@dianaburga857 better my impertinent compliment than your rude insult!!
You lost me when you started flogging your drink.
Dr Becky'S videos are sponsored by LMNT electrolytes. Replenishing Electrolytes are an essential part of Low Carb, Low Sugar diet and Intermittent Fasting.
Dont eat at all. Fast 40 days n 40 nights. Todays food is poison. Go Jewish