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You May Never SNACK Again after Watching This
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- Опубліковано 14 сер 2024
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Is snacking even worse than a high-carb diet? Here’s what you need to know.
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0:00 Introduction: Why do people snack?
1:30 Snacking vs. a high-carb diet
3:50 Snacking and insulin
6:43 The potential effects of snacking
7:48 Foods that don’t trigger insulin
8:15 How to stop snacking
11:54 Check out my other video to learn more about snacking!
Snacking is a very interesting and important topic to talk about, and that’s what we’re going to cover today.
Hunger and cravings aren’t the only reasons people snack. Many people snack to prevent overeating or for appetite control. However, snacking will actually increase a person’s appetite and encourage overeating.
Other reasons for snacking might include:
• Low blood sugar
• Stress
• Depression
• Anxiety
• Boredom
• Habitual snacking
• Social reasons
• Availability
I believe snacking, in general, is worse than a high-carb diet without snacking. Of course, I suggest consuming a low-carb diet with no snacking for a healthy body. But, even if you only cut out snacking, I think you would notice some weight loss.
Eating triggers insulin. If you eat three meals and snack, you’re creating a repetitive spike in insulin. Anything that triggers insulin too much eventually creates insulin resistance.
Insulin resistance can potentially lead to:
• Increased gluconeogenesis
• Decreased cognitive function
• Depression, anxiety, and irritability
• An increased risk of cancer
• Weight gain and visceral fat
• An increased risk of cardiovascular disease and stroke
• An increased risk of diabetes
• An increased risk of high blood pressure
• An increased risk of PCOS
• Weak muscles
• Increased appetite
• Amyloid plaquing in the brain
• A fatty liver
• Vision loss
• Kidney issues
• Neuropathy
Fat and fiber from vegetables are the two types of food that don’t trigger insulin. But, the most important thing to do is to stop snacking.
As the first step, stop snacking between meals and have your snacks with your meals instead. Other things you can do to help stop snacking and support your overall health include:
• Getting on a low-carb diet
• Increasing the fat in your diet (especially at the end of your meal)
• Consuming more vegetable fiber (try having a salad before your meal or combine your fat and fiber)
• Getting more exercise
• Getting plenty of the right nutrients (vitamin B1, potassium, chromium, zinc, magnesium, vitamin D)
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.
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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 increases your awareness of the devastating consequences of snacking. I’ll see you in the next video.
After 2 years of not snacking I can confirm the benefits: no more heartburn, faster weigh loss and I don't feel hungry at all. At some point I felt it was impossible, because most of my life I snacked literally all the time (like 10 to 20 times a day), but then added a little sign in my refrigerator saying: "no snacking (insulin resistance)", also the less carbs I ate, the less cravings I had.
I,m sorry, I have to laugh .
That happened to me too
Ik
Thanks for the tips.
amazing! Any other tips you have to help stop? My schedule changed a year ago and find I'm snacking all the time, and it's so bad I know, but also feels so hard to stop. Did you eat 3 meals a day still when you were cutting snacks, or go cold turkey to 1 or 2 meals/fasting?
I eat once a day only. Is that how you eat?
As a trucker it was difficult to stop snacking. Now thanks to this channel im only having a single meal throughout my shift 💯
Same here I work 10 hours at a wearhouse hard physical labor
ABSOLUTELY GREAT! I know EXACTLY what you are going through my friend. The environment we work in is not our friend with the (Cinnabon, pizza and other high carbohydrate choices that are so readily accessible. If you find that you run into a (plateau) situation like I did check every little bit of the hidden sugars that you might be consuming like in coffee or perhaps anything than water only. I found when I stopped putting even a little sugar in my coffee that the numbers on the scale where dropping fast. I wish you the best of success and stay the course IT WILL HAPPEN!
I went from 330lb to 171lbs with Keto and Dr.Berg videos . You are in the RIGHT place.
Way To go buddy. Also to everyone else always be thankful to the truckers. It’s you guys that keeps our grocery stores and Walmarts stocked. Thanks for doing what you do.
Hope it is a healthy nutritional 1
@@deannalopez2681 Yes. Bring a cooler from home with all healthy snacks. Fruits and veggies. Home made hummus. No processed foods. Live till you're 100!
I started dirty keto in February 2022. I knew I needed a while to get my body accustomed. I ate 3 times a day for a while without snacks. I was 6'2" and 298 pounds and 52 years old. I couldn't walk on my bad ankle any more. I was told I needed ankle reconstruction. I was certainly pre-diabetic. I had no energy. I took off 10-15 pounds no problem, then decided to take the plunge to 2 meals a day and clean keto in April. Then graduated to omad. Then graduated to 2-3 day fasts every couple weeks when I realized I only rarely got truly hungry.
I have now moved on to running (sprints and light jogging- unbelievebly my ankle can now take short distances) and lifting while maintaining healthy keto.
This morning I got on the scale 2.5 months after I began hardcore healthy keto and a month after I started an exercise program. 244. 54 pounds down from March 1.
My family (and myself) simply can't believe it. People think I am starving myself even though my caloric intake really hasn't gone down substantially and I eat a giant meal of delicious food every day. My fat roll around my belly has shriveled down to what it looked like 20 years ago. I am almost back to college weight. I feel...I don't even know how to describe it.
I can't say enough but I will stop now.
Wow, that's amazing! I love to hear that! I'm literally on the same journey, almost the same height except that my starting weight is lower (I believe it's around 250lb (111kg)). Could you please share how you feel in terms of health/energy? Not just how the looks or numbers have changed. I'd love to hear that! It's such an inspiration.
@@gedas7058 energy through the roof compared to the old days. I also wish we could post pictures here. It's astounding really. I don't have heart palpitations any more either.
Amazing😄🙏Well done!!
💪💪💪
Thank you for sharing!
Funny, I actually stopped snacking 5 days ago… I was doing IF, but snacking all the time in my eating window. I stopped IF and moved to a decent 3 meals a day (only whole foods; no Keto, carbs from fruits and veggies) and I’m amazed at how easy I am back in control of my flat tummy 🥳😄💪🏻 Thumbs Up to no snacking!!
I'm kind of in the same boat.
Lost a lot of weight with IF, but snacking quite a lot when I do eat.
So wondering which one is the lesser evil.
So IF did not work out for you?
Similar experience. I had the best results with 2 larger meals and a high protein snack with fruit in between. Days I skipped the snack because I wasn't hungry and lost track of time, I had the most weight loss the next morning.
Congratulations! 🤗
can you please share some of your meal ideas? i am trying to snack less but am constantly hungry, and i don't think my meals are filling enough!!
I lost 20 pounds … then my step-daughter passed away and I’ve completely lost control again.. I’m pumping myself full of these videos to try to get back on track 😭
He made at least one video on how to deal with loss, using long walks in the forest and such.
Sorry for your loss.
Better food than drugs. You'll be ok.....
Praying for you
Ppl just using depression as an excuse to eat smh
Step 1. Push snacks to meal.*
Step 2. Low carbs
(Switch numbering system...lol)
Number 2. Increase fat
Number 3. Increase fiber**
Number 4. Exercise
Number 5. B1, K+, Cr, Zinc, Mg, D
* i love kettle chips, popcorn, and fresh fruit for snacks. It helped me control my portion size too.
** i love, love, love my fiber.... aka big salads.
Went from 220 to under 160 in 6 months.
Dr. Berg,
I am a Type II diabetic. I have been cutting out snacking. I walk throughout the day and after supper. I generally eat a Keto bar or popcorn before bed. In the morning, my FBS is an average of 150.
When I began my journey, I weighed 250 pounds, waist of 42. Now, I am in a 34, and 145 pounds.
Respectfully I don't think you understand what you are doing. Popcorn- really? NO. Just NO. Read The Plant Paradox and you will learn a lot- hopefully. The audible version is even better.
If your diabetic don't get advice off UA-cam, that's serious. You need healthy carbs but don't listen. To me or UA-cam it's misinform and diet fashion, fads, what's Cool
I don't really get how people are getting overweight I ate a lot back in the day and I still wasn't even close to diabetic
@@flixs1353 Every BODY is different. One this is certain however, as you get older, your bad habits WILL catch up with you. I've always been thin too. The A1C test at your next annual physical is an important test to run. It will tell you what your sugars have been over the last couple of months. I also know thin and athletic people who had not issues but are now thin, less athletic full on diabetics so don't get over confident just because in the past you got away with poor eating. Just like an alcoholic usually gets away with it for many years, until his liver fails. If you care about your health even a little, listen to The Plant Paradox.
Congratulations! Keep learning!
Learning about insulin spikes has got me thinking twice about my "healthy" snacks - nuts, fruit, seaweed, etc and realizing that I will benefit from sticking to a schedule and skip the 'small bites" in between meals.
I love you Dr. Berg. You tell people what they likely don’t want to hear but they MUST hear if they want positive results in their health. 🙏 ❤️
Yes, yes. I usually dread clicking on his videos because I know I'll be throwing out some items from my cupboard... :) but it always ends well. Still no diabetes, high/low blood pressure, and so forth. Thank God for UA-cam and Dr. Berg!
Tbh I actually stopped it myself from snacking and started drinking water throughout the day and eating proper meals
Thank you Dr.Berg for you high value info for us GenZ😎🫡
I believe there's a balance with snacking that you need to have. Depending on your day, or the activities you are doing, it may be beneficial for you to have a healthy snack. As someone who works out almost everyday and twice a day a couple times a week, I need that fuel for my body. The snacks I have, if any, are healthy and what my body needs. So I do believe that if you are snacking out of boredom (etc.), snacking for no good reason, snacking on unhealthy foods, or not getting enough exercise, then you should rethink your choices. With all of that taken into consideration, having a snack isn't all that bad.
You typed so many assumptions with no evidence. U contradicted the whole video
@@elt2773 What do you mean? No evidence? I am an advanced athlete who has been doing this for over five years. I am healthy, and if you ask anyone that knows me, they would agree. Yeah, this might not work for everyone but I am happier and healthier than most people who restrict themselves like this. If it works for you, that's amazing. But having a small, healthy snack is better than depriving yourself for a long time then breaking and going back to your old ways.
@@mallorylewis1418 I race in triathlons. I trained for and completed the Ironman Coeur d'Alene last year on an intermittent fasting (one meal a day weekdays and 2 meals a day weekends) and keto diet. Best result I have ever accomplished--PRd by over 45 minutes. The only time I "snacked" was during the race and I used Keto bricks as my refuel source. However, I don't recommend others to do it because it takes tremendous discipline to enter full ketosis. In full ketosis though, you have virtually endless fuel source and there is no "hitting the wall."
Anyway, never have I felt I am "restricting" myself. My body has all the fuel it requires even if I am going for a 85 mile bike run or an 18 mile run or a 90 minute weightlifting session.
@@barchetta575m impressive!! And that's exactly what I was talking about, snacking when you need it:) also, not everyone needs to enter full ketosis. You need to be on extremely low carbs to do so, and carbs are one of your biggest allies when eaten properly.
@@mallorylewis1418 even if you work hard in a day or any work that needs snacking, is not good, just stop snacking and just drink a lot water, you will not die if you don't snack
Thank you for all the work you do Dr. Berg.
I use to be a fat sloth with no direction, weighed around 270+. I'm now down to 200 and everyday I work on progressing myself in any and every way possible. From health, physical and mental, to career and life goals, always trying to progress.
Your info and guidance has been crucial, and I'm also trying to help my family and friends change.
keep going ❤❤❤
Could you tell me what you did to lose 70 lbs?👏🏻
@@mariaaziz7442
Of course.
Step by step, I cut certains things out of my diet.
I first started with soda, the toughest addiction I had. Then I moved onto bread, and after I cut all carbs.
I mainly eat healthy fat foods. Cook everything in butter and ghee. I drink nothing but coffee and water. If I snack, it'll be keto ice cream/cookies/etc. I stay completely away from refined or added sugars.
Eat lots of animals fats, keep carbs low, drink lots of water, and fast. Fasting has been essential. 18-6 everyday
Sometimes consecutive days.
@@MrNixon-ct3co 18 hours fasting?
@@mariaaziz7442
Yes
With a 6 hour eating window
I made it fit my work schedule
Stop eating at 10pm, so I just have dinner
Sleep for 8h, work for 8, eat when I get home
But even if you fast for less, just start off small skipping breakfast and still eat lunch
Helps your gut biome, and even helped me reverse being a prediabetic
Thank you Dr. Berg for your great advice! Coincidently I stopped “snacking” a couple months ago because in the USA food prices are skyrocketing (probably in the rest of the world too) and many of us have to cut back on buying and the first things to go are luxuries. Snack foods were a luxury item for me and guess what, I am losing a pound a week without doing anything else different in my eating or exercise! You are so right! I will never go back to spending extra money on food my body just does not need. I may have to buy smaller clothes at this point....but there are thrift stores for that problem.
👍😀
I got caught up in the “many small meals a day” agenda. That habit pattern led to sweetener addiction. Any kind of sweetener. Fortunately I am aware and battling.
I used to think snacking was a good thing too, because that's what "they" told us.
Sweetner is poison don't battle, win
I believe you are going to win 😃
I get constipated if i don t have small meals every 3 hours
@@stefaniakonstantinidou981 you may have other health issues. However, it’s more likely you have conditioned your body to this environment you just described.
This Dr. Berg has some Amazing content on mostly dietary factors that effect our health. He is reasonable and thoughtful in his approach and dissemination of the science.
Good luck
Former "whole bag of Doritos club" member myself - it's a relief to know you "were only human once", & now the more wiser human for it. Thank you so much for sharing all the information we need for a less inflamed life!!
I have been slim my whole life, last year i started training on a regular basis to become a triathlete, I reached a nutritionist and she told me I had to snack to keep up with my training and not to end up in caloric deficit, but I have realized since last year I have been putting weight, even with all the training I do... I had no clue the snacking was the reason, I am sooo going back to my only 3 meals a day routine.... Thanks for this!!!
Spot on Doc. Snacks are always an emotional response to something.
Your absolutely right 😵💫 I use to snack like crazy ! Now I’ve COMPLETELY stopped ! Thank god! I’ve lost’ so much weight’ as a result
About a month ago I stopped snacking, I stopped eating junk food and I started eating less (cause I was eating a hella lot). I started eating a little healthier too and with these changes I lost about 10kg in a month. I now feel lighter than ever and I don't feel I miss my old habits.
You've totally changed my entire perspective on food. I've tried listening to what you've said and it's helped more than ANYTHING ELSE. I'll see other people criticizing you on UA-cam... they're so wrong. Thank you so much for the education on such an important topic!!!
Thank you Dr Berg. I’m so grateful to find your channel for this valuable information
I’ve cut out carbs and sugar and do intermittent fasting and I just feel great. I’m 75 and my knees were so stiff and sore and my legs ached even lying down. In little less than a week, I’ve lost 3# and my stiffness and pain level has gone from a 7 to a 2!! I never expected results like this in such a short time.
Premium content as usual, I've taken a whole lot of advice handed out free of charge on Dr. Berg' channel over these last few years and the number one thing I feel is an increase in mental and physical wellbeing. Keep up the good work!
I agree 💯 %
With Dr Berg, I started I.F. and clean Keto (I am 6’2 50yr) Over the last 9 months three major things changed for me;
I went from 250 lbs. to 195 lbs.
My blood pressure changed from an average 150/90 to a daily 120/77
My over all bodily functions have improved immensely. My joints are pain free, my seasonal allergies have cleared up, and my mentally clarity is as sharp as ever.
I could go on and on about the benefits of Dr Berg’s program...
One thing to know is this; Nearly everything Americans know about food, health and the food pyramid is a LIE.
I.M.H.O. Sugar, specifically refined sugars added to food, is a drug. These refined sugars are very addictive. The damage sugar does to our body is detrimental in many different ways. Long term use will cause a plethora of life long health issues.
Godspeed ✌🏽
@@HarrisonCountyStudio 👍👏🏼🥳.
I guess comfort eating and snacking go hand in hand for some people, and that's the prob. The best solution for that is to fix up any emotional or discomfort feelings by having a hobby, like listening to music or reading; including a sport hobby to help with weight loss, and to distract the mind from any current unpleasant situations beyond the person's control, whether environmental or social, and to remember that the main goal is to stay happy and healthy; regardless of any challenges we face in life. Thanks for the info Dr Berg 😊
Very true!
Unresolved Emotional Issues are the roots of almost every problem in our lives.
Agree
@@donnacharles124 or emotional issues from current unsolved circumstances.. It's the present rather than the past affect the majority's of people's lives.
Very true well said!
Went from 186 to 166 thanks for all your insight Dr Berg! Used to dread that growing older was also getting fat with a belly. But the belly is gone and I've actually never looked better in my life! Wish I practiced this diet in my teens and 20s!
How did you do it ? :)
I am really impressed that Dr Berg's videos are minimally edited when he talks, unlike many UA-cam videos today where every other sentence is a new clip. Shows his cognitive function is strong and makes me even more confident that the keto diet does great things for the mind!
🙃
Well observed
Yep, he's a smart and trusted man.
What is the keto diet again? Is it just no carbs?
@@bobdarrick2628 it is usually 50g or less of carbs a day. Dr. Berg focuses on Clean Keto though, which is no processed food, organic, and high in vegetables. Hope that paints a clearer picture!
Going back to childhood 😌 way of keeping healthy. Do not eat snacks between meals & only have the goodies as a weekly treat ie chocolate - cakes - crisps . This video will be watched daily. Thank you Dr. Berg. 😊
Sorry this made me giggle. Chocolate - cakes (or chocolate cake) - crisps. You are correct. But it did make me giggle.
Damn that sucks tho I eat when I'm hungry and whatever I want in moderation lots of protein work out and thats how u stay haply and fit
@@tokyodoru It really improves your quality of sleep to go to bed hungry. Over time you get used to it.
@@Dehangus yep!! Growing up in extreme poverty taught me that 😉
And since there was no food in the home most days, junk food was the last thing I wanted when I did get fed.
If you wanna lose weight you should never be full and always be hungry
Hello Doctor! We’re the same age and our generation played outside all day long! We knew what it meant to go play, but the last couple generations don’t play outside like we did. I’m an elementary teacher and my students don’t like to play outside at recess but stay inside and use their phone. 6 out of 10 are overweight. Thanks
Sad!
Kids should not have phones.
that is really, really sad :(
Very true
Well parents say its too dangerous to go outside
Elementary to junior high schools have strict rules on cellphones in my country. Used to hate that, but I guess it has quite a lot benefits too. I’m 14 and we played outside all the time in elementary school😉
I was 290 pounds when I was 20 (Currently 43 YO). I was determined to lose weight once the skin on the palm of hands started peeling. A symptom my Mom had just before she was diagnosed with diabetes. I lost about 100 pounds in 1 year exercising and starving myself eating Tiny meals multiple times per day just as we were always told to do. I maintained the same diet for 20 years but came back up to 215 pounds for the last 20 years. I couldn't lose the extra weight no matter how hard I tried (6'2" is my height). I found Dr. Berg on UA-cam last year and implemented low carb and IF. I easily lost 40 pounds and am now a lean n mean 175 pounds! I'm trying for 170. The best part of all is my wife, the other day at Home Depot, sees me in an aisle from afar. She didn't recognize me as she thought I was just another one of those rare skinny guys!
Thank you Dr. Berg! I feel great and really enjoy keeping up with your vids!
Dear Doctor Berg, I started my keto, 16/8 with exercise two weeks ago under the guidance of your vids. Right now, I'm down 3kg, I know most of it is Probably water weight, but I feel really good and I know I'm making progress! Thank you so much!
Update: it's been a month and a half and I'm 7kg down (original weight 101kg).
Same thing, 2 weeks 6 pounds lost...
@@stevesyncox9893 Nice man! Keep going!
So happy for u! Hope your journey goes smoothly :)
@@colgatedrip4436 Thanks! It's been such an experience and I still going great! Hope things are going well with you too! 😄
which videos do you watch?
I just love you Dr Berg! You are so relatable and full of useful information! Thanks for everything!
I stopped snacking 5 days ago (they were keto snacks of cheese and dried meats), and I’ve already lost 4lbs on the scales. I workout 3 hours a day, but it’s likely water weight that I’ve dropped as you can’t drop fat that fast. Still, I’m pleased. I feel infinitely better and have way more energy despite eating less calories.
Great 👍 thank you for sharing!
I believe instead of 3 meals it should be first meal at 10am (breakfast) and last (second meal) at 6pm. No snacks in between.
I do this! I agree
Thank you so much for all of your amazing videos! I started on January 17th 2022 with 220.8lbs and currently I have lost 60lbs….my life is changed! You are amazing!
As an elite athlete, I have practice myself doing intermittent fasting while exercising. My endurance increase more, so with my strength, I have lose weight and body fat more and able to stop snaking. Thank you Dr. Berg for always teaching good health information and tips.
An elite athlete? Listen if you were an elite athlete. First of all you would know all about diet, and your body needs fuel alongside vits and minerals. This video is for the average person. When I was a soldier, which btw we are fitter than most so called athletes all we did was eat, and I was a tank.
@@THEMAX00000 Whatever, I don't care what you're saying. I'm an athlete in Karate. Actually what
you're saying makes absolutely NO SENSE. Sorry to say... Just watch, listen and learn from Dr. Berg on Intermittent fasting. You should appreciate everyone's success story through Dr. Berg's health tips and information. It's not my problem if I have dreadful and horrific grammar, it is your no.1 problem. Stop doing this on His channel. SHAME ON YOU , NO RESPECT and You're Not BEING POLITE!!!!!!!!!!!!!!!!!!!!!!!
@@johnderektan6839 well, let them be, they got some audacity to talk to you like that, its no point, respect is important
@@steveprentice4513 thanks for your "AVERAGE ADVICE", really appreciate that and like it so much. I know that soldiers are way more STRONGER than athletes like you cause your training systems are more brutal than ours, You satisfied with that? Why, what's the matter, I just shared my success story on my diet and health to Dr.Berg, letting him know that his teachings have an absolute impact on our overall health, not to you OK. As an athlete, Of course I know everything what my mind and body needs. I'm not STUPID enough, not to know everything about my needs. A soldier is DIFFERENT from being an athlete. Your role is to protect the whole nation against a war. And An athlete's role is to represent our nation and bring pride to our country. Our similarities is that we should always be fully prepared anytime if there is a war and a competition. UNDERSTOOD? SHAME ON YOU BRO, stop acting like this on Dr.BERG'S UA-cam channel. A professional DOCTOR like him can explain with perfect SIMPLICITY OF Health and medical TERMINOLOGY, so that HIS subscribers and patients can easily understand what he's trying to say, OK!!!. Maybe it is you who does not understand his explainations? Right? Shame on you strongman!!!
@@johnderektan6839 Get em Tan!!!
My doctor recommended watching Dr Berg because so many of his patients had tremendous success with their various health issues. I chuckled with him at the thought that he was sending me to another doctor, but he encouraged me to start with watching his segments on IM and then keto. He said he didn’t have the time to educate each of his patients and then wrote down Dr Berg’s name on a prescription pad.
That was two years ago and I’m so glad he did that! I’ve learned so much from Dr Berg and will continue for as long as he continues to post videos! I feel great! I’ve lost my extra weight. I have increased energy. I don’t crave anything (well, potato chips now and then, but I try not to give in because I’m on keto), and my persistent low-grade inflammation is gone.
Thank you Dr Berg! You are so appreciated!
Whose your doctor I’d like to go to him. What a great person to recommend out of the norm.
wow - who was this doctor?
@@Drberg Dr. Anthony Popek in Houston. Town and Country Family Physicians.
Also, I meant IF for intermittent fasting, not IM😄
@@beth5899 That's fantastic::))
Dr. berg is God sent. This is what being a pastor (a shepherd) is basically about. Feeding people with mind changing and transforming knowledge free of charge. God bless and give you increase in wisdom, capacity and insight.
I have trouble quitting snacking than fasting for 16 hours. I feel I have no issue going thru longer period of fasting than after taking my first meal as I will go hungry after 2-3 hrs and would want to snack. But What I have noticed is that if I ate snacks, my fasting glucose would go beyond normal in the morning. Not doing this for weight loss but for blood glucose control. Really need a change of mindset and lifestyle and it helps to keep replaying these informative videos. thank you.
Amazing teaching videos that Dr. Berg always puts out!! This one is excellent & I’ve been trying it out. 👍🏼
I started eating houmous (again) with salad before my meal. Really helps with my cravings & energy levels.
I also eat nutritional yeast & chia seeds every day, for the above as well as other health benefits. I really need to lose weight.
I am 53 years old and have you and Dr Fung to thank for helping me change my eating habits forever! Thank you Dr Berg....you are saving lives every day!
check out the plant paradox and you will be blown away- trust this tip
The personal benefits I have experienced by applying the advice from this and your other videos has been life-changing. I am very happy and even more grateful, thankyou!
Your dorito and ben&jerry story makes me feel like I can get back on track with less effort than I thought
5:35 - 5:56 Dr. Eric Berg meant Glucose (sugar) not insulin, I think. Liver makes glucose from non-carbohydrate source by the process called Gluconeogenesis. Thanks Dr.Eric Berg for this great video for creating awareness about healthy eating.
I posted a comment requesting those errors be corrected with a revised video, containing a message appearing each time a mention of the liver making insulin (meant to say glucose) is made.
I heard that too
@@michelenichele294 ahh we're human.
Dr berg is one of the best things that happened to me. 32 years old And on your plan going on 2 years and feel better than I’ve ever felt. I’ve always been in shape but so much stronger and no more highs and lows. Never get hungry. If I do get hungry I now brush it off knowing that it will go away. Thanks again Dr. B
I dropped so much weight doing just one meal a day, this is absolutely Proven Time and Time again, thanks for sharing your experiences and knowledge with us King 🔥
What did you eat in one meal a day? Is theres a carb in your meal?
@@lydiagamba9908 I typically eat untill 4pm everyday and stop at around 6-7pm. I do eat less than 20 grams of net carbs. I eat steak, salmon meats with high fat, I eat cheese, Almonds as a snack. Veggies are a low carb mix, and green leafy vegetables. I do drink coke zero and when I really need something sweet I eat a zero sugar Hershey chocolate. I've weighed 198 pounds and im 5,6 now im done back to 150 I've done this for about 4-5 months. Fasting as an amazing addition to weight. Dont over do the food, try to eat less and burn more.
You would obviously lose weight by only eating one meal a day.
That's because it's very hard to get enough nutrients or calories in just one meal
@@blankborne7737 unless that one meal is over 2000 calories
I started intermittent fasting only 8 days ago, but since then I haven't eaten candy and just a handful of chips, but it weirdly enough didn't give me the "happiness" that I usually got when eating chips. I don't know, my craving for snacks disappeared almost immediately. Even the small frozen yogurt I had didn't make me happy.
Question, if you’re fasting how come you’re eating? That’s not fasting. (Chips, yogurt) a little confused.
@@donnaml8776 To be fair Sweettea said INTERMITTENT....
Hi. Which type intermittent fasting are you doing?
Good luck with your journey Sweat Tea! (high 5)
@@Anth230 oh, yes, you are correct.
In my family during the 70's we were never allowed to snack and we never asked to either.
I raised my kids that way too, finishing up on the last 2 at home now
Water btwn meals, save ur lunch fruit if u want a snack
Sometimes we made an evening dessert tho and would eat junk food at friends houses if they had snacks, but no koolaids or pop at home-when we’re at restaurant we get water too. Milk is too much by the glass at an eatery. Actual juice is even worse priced snd we just eat whole fruit 99% of the time anyway.
But I also had/have kids who go outside or read or do hobbies etc That ole 70s thing kickin in again lol
I grew up in the 70s and remember people ate 3 meals a day. We only had a snack on Saturdays.
@Splitter just poor? Lol
So they are too poor to go outside lol
They’re all plugged into their screens. Whatever size or device. 24/7 on weekends n in summer. All evening during school yr. ITS SAD.
My childhood 70's was quite different. We drank Coke everyday, had candy from the local mom and pop store around the corner, and had McDonald's after school 3-4x a week. We weren't fat kids. We played outside until dusk and came home to eat dinner. My brother and I were also professional dancers. I've concluded that foods weren't as processed as they are now.
@@chrissyellem7397 Did you grow up in the South?
By the time my brother was a teenager my mom was gone (since 79’) and my dad indeed gave him McDonald’s three or four times a week. And pop every day. I didn’t live with my dad though. That way of thinking was coming into being though definitely.
Snacking has always been a psychological response to unmet needs for me. Realizing this is a huge help In avoiding the temptation to eat snacks. Knowing 'why' always helps resolve problems, I suspect
this is so interesting. i hardly snack and instead just eat three massive meals a day. i feel so good when i do that and when i do snack i feel super panicky! i also like how unlike a lot of other youtubers, you suggest "baby step" changes rather than an all-or-nothing mentality! i couldn't do low/no carb as i've tried it before and my body responded terribly, but i love the suggestion on eating a salad first!
Dr. Berg is more than just a BRAND. Thanks, Sir.
Great reminder to not snack at all. Thank you Dr Berg for those helpful tips. Snacking was a big cause of my weight when I was obese couple of years back. Eventually choosing the right food and walking helped me reduce my weight. Now I've cravings for snacking, but I do it mindfully. I pick fresh fruits or vegetables, homemade Idli or Dhokhla, simple and delicious Indian style salad using puffed rice that stave off those hunger pangs.
Hi! Watching your videos have helped me understand how the body works a little better. I am a trucker and I am also obese. One month ago i weighed in on 350lbs. After just eating twice a day with a maximum of 8 hours apart, keeping the combined meals below 1000kcal per day and cutting out all carbs, sugar and sweeteners. Drinking only ACV and water. Added exercise 3-5 times a week burning an additional 500-600kcal per session have helped me to loose 25lbs in less than a month. Thank you. Greetings from Sweden. 😁
Doc, I can't believe cutting out your daily apples w/ PB changed it all!! I'm immediately putting this info to use today! Thank you so much!
Your videos are fascinating and I can relate to everything in them. State of mind affected my eating habits. It's a vicious cycle. For example, I was very unhappy at work, the stress, people etc. I found comfort in food. Sweet, high carbs, saturated fat... I'd snack all day, have dinner, usually pasta, and watch TV. Bedtime, ice cream and the more the better. I put on so much weight that I was embarrassed to be seen and I covered up, even on the hottest days.
Since leaving that job, after sixteen years of service, I've re engaged with my hobbies and I've got a temporary job without the stress. It is a physical role, something I'm not used to. However, it's done me the world of good.
I need to lose 66lbs. I've changed the way I think about food, and I consider every meal I plan. With the help of this super channel, I have no doubt I'll get there. Then my confidence with return and I will start to enjoy life again. When I look back to when I started that job to now, the difference is shocking. I was healthy and full of life. Today I look old and grey. That is going to change!
Good luck!
Ok 👍 wishing you the best successes 🎯🎯🎯
@@experimenthealthyketo83 Thank you. It's about making the right choices and mindset. I'm viewing it like hitting the reset button. I'd urge anybody who is thinking about doing the same, to take a chance. You have nothing to lose (except weight and bad health) and everything to gain. I'm also saving a small fortune by not snacking.
7.95 millions subcribers...very close to 8M 😘 you desrved more than that...
ive been spreding the word by telling people around me about keto, I.F and your youtube channel, done my part...so, PLEASE keep up the GOOD WORK Dr. Berg~ THANK YOU FOR ALL THE VIDEOS (education on keto) 🍳🍗🍋🍵🍖🧀🍄
I lost 24 pounds and when anyone asks me I always tell them to search Dr berg and they will thank me later
I eat Steelcase oats with butter and coconut oil does the fat help with my enjoyment of oats
I just turned 68 and was recently diagnosed as pre diabetic. A shock since I have never been obese and continue a very active lifestyle. But the diagnosis was a wake up call. I have always been able to eat whatever I wanted whenever I wanted and not gain much weight. Which isxwhy my friends don't like me:) Nobody would ever say I was fat but I was however developing the all American gut with accompanying love handles. But by following the Keto principles of dieting, thanks to Dr. Bergs amazingly informative videos, the love handles are gone and the belly is almost flat in just two months. I have become a label reading junkie and now know what to avoid such as maltodextrin. Plus both of my sisters are now deciples too. I now weigh what I did when I graduated from high school. Thank you Dr Berg for sharing your knowledge.
Yeah the stuff like maltodextrin I didn't know what it even was until I saw a Dr Berg video on it. It's in a lot of foods-one item I use for a recipe it was the first ingredient! Yuck!
Read The Plant Paradox.
@@chrissyellem7397 Same here. Before following Dr. Berg. I had never heard of it either. It's everywhere. I found it in my brats. Found it in one of my steaks. Even found it in my multivitamin. What? A multivitamin? I threw those out.
@@jeffpresley4159 wow crazy!
It's good the way you told about your past problems with snacking. Everyone regrets things in the past (breaks out my long list), but telling us and not hiding it really helps us relate and hopefully get better :)
1.) Eat a meal with no snacks between each one.
2.) If you're not hungry in early morning, that's fine! Just sip water until you are.
3.) Avoid having too much sugar in the evening; it messes up your insulin resistance and hinders sleep quality.
3.a.) Low-carb, high-fat meal at dinner (eggs, spinach, peanuts, beef jerky, etc.) is ideal for insulin control, sleep quality, and reduced cravings (make sure you're actually full, too).
3.b.) A little Fiber for any and all meals is always ideal.
4.) EXERCISE. Something simple like a 5-minute HIIT, 3 times throughout the day is easy and helps more than 1 hour at a gym (same goes with resistance training).
4.a.) Push-ups, Bicep-Curls, and "Hanging" (from a pull-up bar or something similar for around 30 seconds each time) covers your basic strength needs.
4.b.) Jumping Jacks, Mountain Climbers, and Burpees covers your basic cardiovascular needs (in a HIIT).
5.) If Vitamins are tough for you to get from food, then just take supplements. It's super easy, and better than nothing at all.
5.a.) Apple Cider Vinegar and Magnesium are best taken in the evenings for improved sleep, insulin control, and nerve health.
5.b.) All B-Vitamins, Vitamin C, and Omega-3 are best taken in the mornings before or during a meal for maximum absorption and function.
THANKS.
Just hearing the word Doritos makes me want some even though I haven't had any in at least 9 months.
MMmm yeah, with some good home made salsa and guacamole!
@@chaz6399 Well either of those without the amazing tasting Doritos is probably not bad.
@@chaz6399 I miss grains for dips, bean dips n guac
Crudités do get old when that’s all u ever have for dips
My son bought a bag of Taco ones and the smell when he opened the bag repulsed me so much I told him to take it to his room. I know I'm doing good on this lifestyle with that response lol
If you can, try the Siete brand grain free tortilla chips... it will curve your cravings. What I do myself when I want to break from a super whole food diet is: I make myself a Ezekiel bread sandwich with a serving of these chips. Or I'll do a taco (with a siete brand tortilla) with one serving of the siete chips. Btw I try to eat a very clean, low glycemic "diet"... more healthy fats & proteins rather than carbs... if I do intake any carbs it's one that fits in the low glycemic index. Hope this helps anyone in any way.
Thanks Doc, I stopped snacking for just a few weeks, and I can see the result on my scale I lost 4 kg so quickly. I hope to maintain this good habit.
Great video, as usual Dr Berg. Just a note to anyone confused - a few times between 5:34 and 6:00 Dr Berg said that insulin could be made in the liver. This was just a slip of the tongue. He was talking about glucose being made in the liver, not insulin.
I use to snack during intermitted fasting. Results starting showing once i cut it all and stick to meals👍 Thank you Dr Berg learning from you everyday
True with regular exercise..cravings are really under control
Exercise helps me with the cravings as well.
@@anon9362 yes👍
I have recently started the keto diet and it’s amazing how it helped towards eating just what I need especially my snacking has stopped and I don’t feel the need to snack for the sake of it.
It’s helped me control my food portions.
It’s actually trained my system that I don’t action need certain kinds of food especially high carb foods and snacking. I am actually eating more salad and green vegs.
I also have fun down in how many meals I have during the day and it’s amazing as I am still losing weight and exercising as well.
My daughter has been telling for ages mum pleasing follow the keto diet and it will solve a lot of problems for you.
Thank you to Dr Berg’s videos and how they are to understand and follow. I would recommend them to anyone who wants to live a healthy lifestyle.
Just wanted to say thank you for the best free advice I’ve ever listened to, May the almighty bless you for helping millions of people. PS: your biggest fan from London ✌🏻
Thank you Dr Berg for Providing these videos٫ I am learning so much. After giving birth to my second child I have been pre-diabetic for the last 2 years. I was told by my doctor to have small meals throughout the day instead of having 3 meals. That helped but it was a temporary relief. I have been consuming less snacks٫ then increased my fiber intake. Now I am no longer pre-diabetic٫ and I have more energy.
Great!!👍
I have childhood snack cravings that in my Youth used to make me happy. That was SO hard to overcome.
The foods I used to eat in the 70's and 80's don't even taste right now. The manufacturing process is different and foods I used to love just don't satisfy me anymore.
I had a snack craving to but I get over it in a single day it wasn't that hard
Same. It’s a great memory from childhood.
Growing up we were not allowed to eat snacks. So we be hungry at our 3 meals we got to eat.
I’m on low carb strictly now for 2 yrs. I still do not eat snacks. All my friends say I’m been brainwash to eat between meals. I don’t drink anything except bottle water. You are not recommended to drink our city water. I don’t miss snacks. I’m to busy being creative. Nor do I want to take time away from designing to make snacks. Plus I do not want to clean up the mess. I value my time with designing and hanging out with family & friends to be cooking extra.
Thanks for all the information to eat better
and fasting. God bless you.
I also stoped snacking , but very slowly. I stopped with ice cream then chocolate then chips. You don‘t have to stop everything at once. And now I‘m fine eating a banana or something healthy when I feel like eating something small.
159.6 from 210 started Dr. GUNDRY july of 2021 and also started watching you. Great content and motivation thank you!!
Good job. Dr. G. rocks. Fasting works. Be careful with dramatic weight loss- bad for gallbladder. I lost mine. I lost the same as you in an even longer time period. Turns out, it's a well known thing- just not to me!
I've always snacked, and never had any serious problems with my weight... I focus on not taking in too much per day and sometimes I eat less during a main meal too leave space for a yummy snack.
Yeah I eat 4 meals a day and snack, and I'm still underweight actually and struggling to gain
Im from philippines and i grew up in the province.we ate 3x a day with vegetables and i remember we ate only 2x a week chicken or beef .my parents cant afford to buy food for snacks so we dnt have choice we boil banana or sweet potato we also eat bread once a week every sunday market day.. . Thank God we are healthy im here in europe working for 8vyears never got sick only body pain .my lifestyle is like im in my province untill now im skinny ..thank you doctor berg .
I started doing omad right after Thanksgiving. I wanted to lose 15 lbs. By May 1 I had lost 38 lbs....and for first time in my life needed to gain a few lbs. I lifter heavy the whole time and of all the weight I lost only 8 of it was muscle. 30 lbs of fat! 15 percent body fat now. Stopping snacking was hard but day by day I got thru it and at then at some point hunger just went away and the lbs started falling off. Dr Berg was my inspiration and I share his videos on fasting with anyone who asks what I did. Btw, when I share his videos on my Facebook page, the info is suppressed. Sometimes they get zero views and zero likes....unlike other posts I make. I feel like his content is being suppressed. Anyone else notice that on FB?
nah, im a recovering anorexic and getting over my arfid (plus im a minor) so im okay
the less i cut food out of my diet the happier i am
Ever since I started intermittent fasting and having 2 satisfying meals that have animal fat and veggies and not having seed oils at all I don't feel the need to snack. The meals are extremely satisfying and full of nutrients.
Animal fat is KEY
I NEEDED to watch this....I tend to snack on dried Apricots, Raisins Nuts(Almonds, peanuts 🥜 , Cashewnuts etc) and I have problems staying as slum as I want . During the fasting months of Ramadan when I couldn't snack but ate big meals afterwards...I was as slim as ever...
I have vowed to STOP this NUTS-SNACKING , TODAY(I'm throwing away all the packets of nuts waiting to TEMPT me...AGAIN).
Thank you🙏🙏🙏 very much for this Clip.
Just started watching and trying to change my life style in weight/exercising for the past couple weeks. This channel is really teaching me how to control the hunger and food I eat. I’m not over weight but I still have fat on my sides. I just want to get rid of that fat and really work on good health for my future. Thank you for the content!
Agreed
Amazing content as always Dr Berg,you have been a blessing to me on my weight loss journey sir.
Love from S.A🇿🇦
the less i eat the less i fell hungry the more i eat the more i get hungry, also when you fast you start to realize more than %90 of what we eat is craving not hunger
Dr B--please check your audio, as there were several places where you said the liver produces insulin. You obviously meant to say glucose, but I wouldn't want anyone saying you posted erroneous info. You are the best! Keep up this important work for us!
This is one of the best videos on healthy eating I have ever seen. Thank you so much!
im actually going to try this for three weeks and see how i’ll feel!! i’ll update y’all
I used to eat tons of fruit and veggies , and then realized it was part of my problem and went practically carnivore. It was hard for me- then I stumbled across Dr.Berg and I cannot thank him enough for his videos. My uncle and grandfather are chiropractors, I’m a firm believer in the fact that they care more and understand more of the human body than modern medicine pushing doctors.
Thank you Dr. Berg for all your time.
Love your products as well!
How’s a carnivore diet better than fruits and vegetables
there's nothing wrong with fruits and vegetables in your diet. They wont make you fat
I was born prematurely with some health problems. My mother raised me without junk foods or snacks, except for occasional birthday parties or holiday celebrations, which i'm really grateful for. It's my habit not snacking until I let myself believe a myth from other older people around me about "the fear of sudden drop in blood sugar due to being hungry" (hạ đường huyết in my mother tongue Vietnamese).
Now I know it as a sugar crash due to high refined carbs consumption accompanied by lack of physical activities in office workers (who are my family members and classmates).
Aside health issues, I find snacking takes lots of time (prep and clean up) I could have used to focus on my current task (study, work or just chores). I just can't stand having food-stained fingers touching working tools.
Avoiding food on fingers using utensils like chopsticks or spoons takes extra time to switch between working and snacking. I generally dislike small talks which are usually go with snacks.
My pet peeves does keep me from snacking.
I just bought a jar of peanut butter after watching this. 😂 and I hadn’t had peanut butter for years…The apples and peanut butter look tasty and made me want to eat peanut butter again.
Great video! Btw, Dr Cywes talks a lot about food / sugar addiction and keto.
Thanks for the comment. We'll share this with Dr. Berg.
-Dr. Berg's Support Team
Thank you Dr Berg💕 I go to over eaters anonymous which is life changing. 3 meals a day with nothing in between for me has been key. LOVE all your videos. Roxy, London UK
That’s awesome! How are you doing now?? Just wondering because I stopped snacking 5 days ago and I only eat 3 meals a day, I noticed almost in a day or two I don’t feel like a blimp befor bed and my liver stopped hurting, I’m going to keep going
I'm not fully on a keto diet yet, but I am getting there. And my fasting is somewhat inconsistent at 12-22 hours depending on my schedule. I have also shifted from gentle range of motion water exercises to a more vigorous 60-minute water aerobics routine twice a week (wish it could be more often). Thank you, Dr Berg, for the info & encouragement provided on this channel. My efforts are showing real results! I have lost over 54 pounds since 2/22/2022 (4 months) and after years of yo-yo dieting, I'm down 144 pounds from my all time high in the summer of 2009. I've begun digging out clothes that have been packed away for many years; and I'm throwing away or donating the ones that are now falling off of me. Saving them would be like giving myself permission to gain back the weight. (I am keeping one dress for comparison purposes only.)
This one of two UA-cam channels that I bust out a pen and paper and takes notes on. Such a phenomenal resource from a truly inspirational man.
The other channel I take notes on is Dr. Elise Snopes. Like Dr. Berg teaches you how to get your nutrition right. Dr. Snopes teaches you how to get your mind right.
My eating window is often 6 hours so I'm fine with snacking on some hard boiled eggs or berries if I feel like it. Really not a big deal for me
I just filled my bin full of snacks. Thank you Dr Berg.
This is an important video. The goal is to achieve metabolic flexibility where you don't feel the constant need to snack. As he said, get out of the negative snacking/insulin feedback loop that so many are trapped in.
When i was pregnant, I was diagnosed with gestational diabetes. At my hospital in Canada, I was told that I SHOULD be snacking throughout the day to lower my blood sugar. Every doctor or dietician I saw talked about snacking, snacking and snacking again, like it’s some kind of a mantra. My sugar was always high and I measured it 7 times a day. Until I honestly missed a few snacks - and it’s on those occasions that i finally saw my blood sugar normal.
After that I just stopped snacking despite the doctor’s advice, thinking I was a special case in the way my body hated snacking. This video confirms I was not a special case: such a response to snacking (blood sugar never going down to fasting level) is normal and expected.
Makes you wonder why medical professionals continue encouraging snacking 🤔
low carb diet is not the answer. your body needs carbs for energy and brain health. plus, cutting out a full food group with just make you crave it to the point where you'll give up and overeat.
I've been doing IF and prolonged fasting (2-3 times a month) with HIIT training twice a week and >6km running for 4 years now, and haven't lost or gained any "pound". But, truly, I never felt better, my family and friends told me I'm looking "good" and feels like my cognitive and motor functions never were better in my 25 years of life.
At 55 I eat three meals within a 12 hour window. I'm pretty muscular with a 15% bmi. If I do 16/8 fasting I start to lose muscle mass. I've been saying for years that not snacking is how I do it. I eat 80/20 - 80% healthy and 20% comfort foods. No alcohol or soda.
Great points in this video. Makes sense that snacking -> insulin -> hunger. But he only mentions food. Would the same thing happen if consuming any beverage besides water?
You have helped me change my life Dr.Berg! I have taken your recommendations regarding the ketogenic diet combined with intermittent fasting, and many more. I'm healthy and I feel great, mentally and physically. Your tips have had a positive cascade on my life and I am very thankful.
You are a gift to humanity Dr. Berg🙏🏻
Wish many more people would know about you and what you do
Joey explained it better on friends, when he ate chips before thanksgiving dinner so he would be ready to finish the entire turkey meal; he says to Monica” let me explain to you how the human body works” 😂😂😂
And he was right 😅
😂😂yeah
I think at 5:40 was a mistake. The liver is not able to make insulin, it creates sugar by gluconeogenesis! which can lead to more insulin production in the pankreas. Just wanted to make that clear :) great video btw
In the ancient yogic tradition it's always recomended to have 8 to even 12 hours between your meal and the next.