I also found that having a job to do, keeping busy, change the sheets, do something when a craving hits, works. Now that spring is around the corner, I am cleaning up leaves outside, and pulling weeds.
I fast breakfast to breakfast two days a week and I always plane to be super busy each time. Not only do I get heaps done, but I am not even hungry all day! Be busy!!
My toughest time is between dinner and bedtime - I was so used to eating chips, oatmeal, ice cream, cereal, whatever, right up until I went to bed. It's weird, but I find that if I just brush my teeth after dinner instead of waiting until bedtime, it's easier to resist food.
Been eating after 10 30am and stop at 6pm for almost a year now and it's one of the best things I've started doing for my health. Doing that and staying away from sugar and all processed foods is the way to go.
@@rachaelt3294 lots of stuff, but only natural nutritionally dense foods. Whole meats, nuts and seeds, leafy greens, broccoli, berries, raw cacao, plain greek yogurt, lemons, eggs. More meat... Once a month I'll treat myself to some doughnuts or a cake or something because life is worth living.
I have used IF for over 10 years. I went from eating 4 to 5 meals a day to fasting 18 hours a day. I have done several 5 day fasts and many 3 day fasts. Sometimes I will go 20 hours a day fasting. It depends on how I feel. I have never been overweight. I started IF because I felt I was becoming insulin resistant. IF works for me. Being hungry isn't the end of the world to me. I drink more water or just stay busy. No problem. I'm 82 years old. No meds and never get sick. When I started, I was a vegan. I just wasn't able to get enough to eat as a vegan. Now, I call myself a cheating vegan. I still eat healthy but have added some eggs and dairy when I feel like it. Thank you for the video. Makes sense.
The no dairy and eggs by vegans cracks me up. So I guess babies are cheating vegans? Hint; milk is NOT a meat product. LOL Eggs technically are not either; they haven't been fertilized.
Wow! Thanks for sharing! Praying for your strength and I hope my loved ones will also be as disciplined as you when it comes to fasting and making lifestyle and dietary changes, and to be 82 with no meds! Praise God!
There's a label for that eating. It's Ovo-Lacto Vegetarian. I used to be that. Now I'm just an omnivore who focuses on vegetables. I wish you could talk to my husband about not munching on carbs (popcorn, tortilla chips, saltines or other crackers, etc.) and filling p between meals. Because he won't eat much during the meals, he thinks he doesn't eat much. Like the snacking doesn't count. He's 80, and thinks it no longer matters. I'm 60, and convinced he doesn't have to feel so bad and choke down so many pills. Sorry for the vent. Thanks for the inspiration to try, try again.
@@keepdancingmaria True, but I don't have a problem eating a steak if I feel like either. What I don't do is snack between meals. IF daily with an eating window never more than 6 hours. No problem with the venting. I don't blame you. You need to convince him that it does matter. Probably more now than ever.
Most American adults have completely forgot what actual hunger feels like. They mistake cravings for hunger. It's the brain craving sugar and processed carbs that causes eating all day long. It's no different than a cigarettes' addiction.
Yup. I have been experimenting on myself. My "sugar" craving for foods like doughnuts I can predict when the cravings will start. I normally can only resist only for a short while and never succeed to hold it off for the remainder of the day. (No longer eat any to not start the cycle.) Going to fasting, I get can get hungry and it has a physical effect/feeling in the stomach that I can control with water and will power. Much easier to resist than the sugar craving.
When I was young in the early 60's, we got a soda once a week, maybe. And in those days the sodas were smaller (cost 5 cents or a dime only). We had cookies or cake once a week or once a month, maybe. If dad brought the money home, we'd have meat (so little that I'd knaw or eat the bones). Nowadays, look at the multitude of health issues and chronic diseases. They didn't exist when I was young. Your Dr will not tell you to get off of sugar. They should know better, but keep their heads in whats called their Scope of Practice, instead of thinking and seducing. Frustrating.
@@robertwood9984 same. Soda was a once a week treat for me and they came in 6 1/2 and 10 oz bottles. Never had any at home. We had 1 fast food joint (McDonals) in our town in the early 70s. No drive through.
I tried fasting on a whim and now I’m hooked. I can’t believe how much better I feel and how easily my excess weight is dropping. Here’s the mind-game that worked for me early on. I thought of my hunger as no different than putting up with the symptoms of a cold. Yeah it’s irritating but you know there’s not much you can do about them until your cold just gets better so suck it up and know that eventually the hunger pangs will get better-and they do. Now that the weight is dropping off it’s easy to ignore moments of hunger. Good luck!
thank you for the effort and sharing. i am a 69yr old male. i have been practicing a 16hr fasting state for the past 6 months. i work out over 150min+ per week. i drink 6 10oz glasses of water a day. the last glass of water i drink with apple cider vinegar. with all of the above, surprisingly i could not lose a pound (that said, i am pretty fit!). last week, for the first time in my life, i started counting calories. i put an app on my phone and listed everything i ate (2 black coffees+two meals+very small snack). i shed 3lbs in the past 10 days. shockingly, it was portion size which had been my undoing. thumbs up.
I've recently started on a 15 / 9 regime [eating within a 9 hour window, starting around 9 am] and the first thing I noticed is that my sleep seems to have improved; I sleep longer and deeper than I used to when snacking during the evening. A wee tip; when your stomach feels empty during fasting, send a message to your brain so that a negative state becomes positive - I find mentally repeating the phrase "lean and clean" creates a positive response to an empty stomach.
I love IF. I have my morning coffee with whipping cream. I don’t eat until after noon sometimes I get too busy and don’t eat until around 2 pm . Never eat anything after 6 pm. I drink lots of water in between. Usually with squeezed fresh lemon. Hot lemon water at night. Walk twice a day. It all seems to help. 64 no meds.
Hello pretty, I was just goin through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
This is all so true. I’ve been doing IF for 3 years now and it is so, so easy to maintain a 16/8 fast each and every day. Some days, I can go 24 hours and do OMAD without getting hungry. I’ve also cut out all processed food and sugar, and while I know that that food tastes amazing, I have the willpower to say no. If I can do it, anyone can do it. You just need the right motivation.
@@jones2277 For me, I couldn’t just go low carb cold turkey. I had to gradually ease into it. First off, you need to find out just how many carbs you are eating everyday. I was shocked to learn I was eating 400-500g per day! I had no idea I was that out of control. So what I did at first is cut down to the normal 250. Then gradually decreased from there. Now, a normal day for me is 50-75. This is easily sustainable too. Same for IF, gradual change. Didn’t start with a 16/8, started with a 12/12.
She's so right. I quit smoking cigarettes 🚬 and wondered how come I'd strongly crave smoking only after eating processed food. They're poisoning us folks
@brendareed5050 I don't think it's that simple. The chemicals used in cigarettes to keep you addicted are also found in cocaine. It makes it almost impossible to quit. If similar addictive chemicals are in the processed foods. I don't think it just goes away. These chemicals change brain chemistry. If after almost 9 months I'm no longer craving cigarettes until after I eat sugar or processed foods, something is wrong there. I know people who still crave cigarettes years later. Something is not right.
This is the most accurate video I have seen. She is so correct with the fact that the hunger during the fast comes ….. but if you ignore it and realize it will pass soon, it goes away. #2 correct fact is that your hunger goes away when you get used to fasting…..we fast for 18-20 or so every day with success with no hunger. Amazing how it works. # 3 correct fact is that if you eat excess carbs at your eating window, you will not be able to stop eating. Everything she said in this video, we experience in our fasting life. It is a great lifestyle to cut down on your hunger and feel satisfied. Great on your grocery bill also.
Having been doing It for 6 years now. I don't feel hunger at all. If I eat early on a weekend I feel awfull. It was hell at the start but now, I can't do without it.
Fasting is really wonderful. It is difficult at first but rewarding afterwards. I have coronary artery disease and I fast 14-16 hours a day as much as I could.
This is one of the best explanations of the effects of 'grazing' has on the body I've come across. All the information presented here is so important to those of us working from home, or anywhere that food is constantly available. Dr. Becky, you've just enlightened me why I've been struggling with increased grazing and weight gain; I chalked it up to stress, but now understand the mechanism and how I can get back into healthier eating. Plus this video is exactly what I need to position myself to try any fasting at all again, so that I can succeed at it. Thank you so much.
I've been intermittent fasting for years without even knowing it. This behavior simply became habitual, second nature, without any real conscious decision on my part to do it. And it's easy as long as I have something to concentrate on, some meaningful activity like work, exercise, writing, etc. I have found that hunger inspires great focus and when I'm focused, the hunger pangs go away which further feeds my focus. Commitment is the only requirement and belief that it can be done helps.
Great advice. I'm approaching my 5th year of IF. It's been a terrific approach to eating. I wish more people would try IF. There are 100+ million overweight people struggling with their well-being because they dont know how to eat properly.
LMNT is very expensive. I make my own electrolytes in a quart jar of water with 1 tsp. Of salt, ( redmans), plus 1/2 tsp. Of creme of tartar. I drink this all day and then take a magnesium supplement in the evening, helps sleep.
I agree that I can, and I have trained my brain to not feel hangry before I am ready to break fast. I do a 16/8 IF routine, but it's not always on the clock. Sometimes, depending on my busy days, I might have my last meal between 5 - 7 p.m., so I break my fast between 9 - 11 a.m., accordingly. Sometimes I even manage to eat my first meal even later; by noon or 1 p.m.
You don't really have to "train the brain" after the initial transition phase if you've also eliminated processed foods and sugars - at least, not if you have any body fat to lose - because once the body has retrained itself in how to burn fat for fuel instead of glucose, the body will be supplying it's own fuel and you simply won't need food in the same way anymore.
Here's an enhancement to the 10-minute rule: do a 10-minute-ish task. Tell yourself when you're done reading a chapter, dusting the living room, or taking out the garbage, you can have your snack. If you're like me, by the time you're done you will have thought of something else that needs doing and you will forget about the snack.
I'm doing intermittent fasting for about 3 years (basically when I started keto). The more fats I consume (and of course less sugar) the easier it is to fast (which for me is 19-22 hours per day). Having a physically moderate job doesn't create any issues, in fact it is hands down the best way to burn fat. No hunger pangs and when there are some weak feelings of hunger - a bit of black coffee or green tea does the trick immediately. But the biggest thing is just to be physically busy. In weekends when I rest more, watch YT videos - then I have to battle some sugar cravings. So I would like to recommend everyone some mild black coffee or green tea as they don't interrupt fasting and autophagy.
As a 64 y.o. with a fit Dad bod and a very long and durable chocolate habit I have learned a few things regarding IF. The first thing is that it can mess up sleep. The second thing is that it can be very distracting at work because if you are not shifted over into mild ketosis, then you will have a glucose deficit and not be thinking clearly. For those reasons I usually engage in IF starting at dinner then go for a long (2-3 hrs) bike ride at night and go immediately to sleep and don't eat again until lunch next day. The empty stomach which keeps me awake is offset by the mild fatigue which makes me sleep. Also the long bike ride drives my glucose down to about 90 mg/dL and ketones right to the edge of ketosis at .5-.7 mmol/L. So I get an immediate restorative sleep with low insulin and glucose/fructose levels. As an aside I do not have to contend with traffic danger and UV sunlight exposure after dark (Sunday -Wednesday are best). My A1C hovers around 5.0-5.2% with 6-8 hrs/week zone 2 exercise and significantly high daily sugar% chocolate consumption. I do not recommend night riding for women.
Beware of drinking too much carbonated beverage. A friend of mine was having back pain and she went to her doctor and he said a lot of people who drink too many carbonated beverages can get painful joints and back pain and heartburn.
I started your 1 2 3 plan over 4 yrs ago and lost 15 lbs. I've gained and lost it about 3 times since. Vacations usually get me off track and it snowballs from there when i get back home. Currently i do 20:4, but am not going anywhere with losing the 10 lbs i need to lose again. This video encouraged me to stop eating my trigger foods during my eating window even though i don't really struggle to fast 20 hrs.
I've been intermittent fasting for years. I started with 12/12 now I've been at 18/6 for a long time. I can only confirm that the feeling of hunger really disappears and the craving for sweets is no longer there. only the desire for salty and spicy overcomes me again and again. but nobody is perfect right 😁
The fasting hours include sleeping hours, for example, I have dinner at 5pm and eat again the next day at about 11 am. Also, is it ok to drink plain black coffee during fasting hours?
@@micaelagomez363Yes, it is ok to have coffee when fasting. Even coffee with butter and MCT oil - the famous "bulletproof coffee" - is popular with veteran fasters, because none of those things will trigger insulin and break your fast. But not milk. I wouldn't add milk because of the carb content from milk sugar. But even fasting purists will still sometimes drink just plain coffee or tea.
In the days when I was restricting salt for my blood pressure, I believed sardines, hot dogs, potato and corn chips and store-bought rotisserie chickens were my favorite foods! I literally craved them! Then, to reduce inflammation, I had to eliminate plants from my diet for a time and eat only meat. And at the same time, because on such a diet, there is a tendency initially to lose electrolytes (salt, magnesium and potassium), I started to salt my food again but only "to taste" AND to add powdered electrolytes to my daily diet. And to my great surprise, I lost ALL desire for those "favorite" foods, so much so that I even gave away all my packs of hot dogs that I kept in the freezer! It turned out those cravings were only my body telling me I needed salt! And now, after several months of this, the only hot dogs I can stand are Costco's, but even they make me feel queazy afterwards; I NEVER eat rotisserie chicken anymore, preferring to air-fry my own; and whenever I desire sardines, I eat them because I know that's just my body telling me I need more salt. (And anyway, they are really healthy, lol.) And if I ever feel a desire for salty chips again, I will just eat some sardines (or bacon) as well, for the same reason.😉 P.S. My guess is, if you check the labels of the "spicy" sauces or foods you sometimes crave, you will find they are very high in salt too. And so, a little shake of salt on the tongue or in water, or even better, a packet of electrolytes in water (especially sparkling water) will, I predict, take that desire right away!😉🤗
Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
Great info Dr. Becky - I totally agree! Pre-covid, I had a long commute and didn't want to take the time for breakfast. Lunch made me sleepy, so I didn't eat that also. Just dinner 6 or 7 days a week. Kept the same schedule after I started working from home. So true about the toxic food environment - crappy food available 24/7.
Subscribed! Love your kitchen, too. I began a 20:4 IF routine 1 week ago without difficulty and aiming to go from 235 lbs to 180 lbs for my 6 foot frame. Maintenance calorie level for 235 lbs is 2800 calories. I have been consuming 1700 per day on average. I use a zig zag strategy. I will eat more than 1700 on gym workout days. I do experience hunger about an hour or half hour before my eating window start time which is 12 noon. but water curbs that. I drink about 48 ounces of water per day on average, depending on how much I get from my fruits and vegetables. I have eliminated my junk food (chips, popcorn and dark chocolate) but I do have 1/2 cup of ice cream daily for dessert. IF has allowed me to get betters sleep and have more energy. I can feel the affect it is having on my body. I will only weigh myself and use a tape measure every 30 days. I figure it will take me 6 months to lose 55 pounds comfortably and safely.
A great video with plenty of information to get fasting right. I have a soda machine and have a dozen 860ml bottles (about 30US fl oz) which I fill each morning and consume through the day, usually triggered by hunger pang. I flavour them with home grown limes lemons or grapefruit juice. I've just purchased a cold press juicer and have starred having a shot of ginger in the mornings. I try to get down a litre of water before before my morning coffee, usually around ten. I do that to avoid cortisol spikes. Breakfast soon after is a couple of poached eggs over smashed avocado. I enjoy this combo so I've brought a couple of avocado trees to plant out to add to my garden. I've lost 30kg over past two years and have another 20kg to go. Thank you Dr Becky for helping us with your valuable insights.
I recently found your channel and would like to voice my appreciation of your calm way of presenting. It is such a welcome change to many of these channels literally screaming at you, all sounds mixed to the max combined with this typical American overexcitement. My European ears say thank you!
Excellent video! Makes so much more sense to me! My IF journey is just beginning and i appreciate your calm, direct ang informative approach very helpful!
When I lived in the U.S. all foods and supplements were readily available. I used to drink flavored seltzer water and loved it. Here in the Philippines I have to depend on others for my food and the stores just don't have what I want. Plus my stress level is high. So, though I am doing IF and Keto I have not lost weight for months. I think it's the stress from lack of money.
I am sorry for your situation, and I want to encourage you. In my life I learnt that no knight in shining armor was coming to “save” me, and once I realized THAT, I started to take control of my own life and make small changes which started me on the path to recovery of both my health and my self-esteem. I can recognize that your situation is difficult and stressful, and I know that stress is a killer .. and also that stress causes your body to release the hormone cortisol, which is largely responsible for abdominal fat. I found that I could significantly reduce my stress levels by doing simple deep breathing/meditation exercises every day. There is an excellent app which offers free courses in that - please give it a try. It is called Headspace, and includes general deep breathing as well as meditations to cover all stressful situations in life. Peace and love to you.
Becky, you are an excellent instructor. There are so many "teachers" on this platform who are way too intense about this topic creating even more anxiety in an already overwhelming topic. LOVE your approach and learning so much- even though I've been down this road before and thought I pretty much knew it all. Thanks so much!
A thorough deivery. Thank you Dr. I am struggling at fasting. The ideaof going 16 hours without even a snack is mind boggling. The in- cremental hours of fastin is attractive to me, and the methodology seems doable albeit that it comes down to self-control and endurance. Thanks again. 👍🤔😊🌴
Finally! Thank you! I have been watching numerous fasting doctors on UA-cam and everyone else talks at great length about the theory and the studies without giving more than a tiny amount of information on how to apply them. Such presentations are annoying and a waste of time. But you have provided a great deal of practical information on what to do, how to start and how to avoid some common pitfalls. I have not finished watching your presentation, I'm nine minutes in, but I stopped long enough to subscribe and write this. I did not take these steps for any of the other videos.
Thanks Dr Becky- I am OMAD & really love my way of life, I appreciate you & the help you provided a few years ago when I first decided to go OMAD... awesome!
The "understanding your hunger part was the best part for me. Number has been the one that made me feel like I was not succeeding in my fast. Thank you very much.
You are right Dr. Becky, certain foods are so delicious that our mind keeps wanting more and more, for the same reason, I only sometimes eat mangoes because it is hard to stop once you have 1. I instead prefer less juicy and less sweet peaches and pears because they have a lot of fiber, less sugar than mangoes and they fill up stomach more. I also add carrots in my salad for the same reason; not very tasty but stomach fillers.
Anything requiring willpower will fail, in the long run. For me after a month without (sugar, flour, juice) I started fasting, first 3 weeks without breakfast then one day of water. At that moment, it's like opening a cage and letting me out. Life STARTED. I am 47, I got rid of ADHD, hunger, snacking, and acquired a clear mind and numbers memory THAT DAY. Then I felt more bouncy and started walking a little every day, my instinct says this time this is for good, I will no longer bounce back after a diet, because there is no diet, this is a rock solid lifestyle change with no looking back. I feel like 200% each morning after magnificent sleep. Poop is nice. I'm now a magnet with people, work is great, love is great, and I feel deep happiness and I am grateful. I use no will power, this is just bouncing from feel good to feel good in a flower field. Weight is just a side effect, just buy new trousers and don't care anymore.
@@johannesjohannesson4623 almost, in fact I was ignoring my ADHD at the age of 48, but a 30 days Keto + 48h fast made me FOCUS and have MORE SHORT TERM WORK MEMORY; so by contrast this made me admit that I was a ADHD person before, and that this course of action, and then always going back and forth into Keto and 16/8 with irregularities made the ADHD far less. I will always be a ADHD person, but now it is under control, I know it'll cobe back if i let go. However the SNACKING is completely gone, I'm free from that . Also the need and seek for snacking make also aprocrastination result, so quitting snacking made me more productive. On the ADHD front now I can do things from beginning to end, and I can be interrupted and I can go back where i was. (this was impossible for me before) so Omega-3s fasing / Keto / carnivore, in phases (not all the time) and walking, sleeping all works together. I will never go back to processed foods, sugar, seed oils.
This is all very well explained. It works great for me! I have lost 45 pounds and I have kept it off. I only eat whole, quality food and I eat between 10 and five and I am not hungry later because I don't eat sugar or highly refined carbs. Once a month I do a two day fast.
I have my last bite at 7 pm and wait until 2 pm. to eat I quit sugar cold turkey like the addiction it is. That's how I quit cigarettes years ago. I'm 33 days in as of March 1st, I still crave sweets much like I craved cigarettes months later after quitting that. I know if I smoked that 1 cigarette, it would have been over for quitting. My recent blood work showed pre-diabetes, and I want to live. I'm 65. I quit cigarettes at 22 years. My recent trip to the grocery store had me buying lentils & and other beans, fresh vegetables, and fresh berries. I'm confident that I'm on my way to better health. My next blood work is in
Kudos to you! Quitting lung darts (aka cigarettes) and sugar must be two of the toughest things to quit. I know I’m addicted to sugar and am afraid to quit
I can attest that these are important. I don't buy element but I do take magnesium and drink water with a bit of lemon juice and salt added. I try to eat lots of potassium rich veggies during my eating window.
In one of your videos was mentioned changing 5% will enhance your success. Just adding 5% is approximately 1/2 hour from 12 hr to 12.5 then 13.25 and so on. Your advice is very practical. Thanks
I made the dcision about 30 years ago when I discovered my boss was a diabetic. I've also recently seen how some snacks, especially corn created ones and have decided to NEVER eat these things again. I have been practising TRE fore than two years after seeing one of Dr Michael Mosley's TV series on Australian television. Sooooo easy! Now I don't eat before 8 am or after 6 pm. Sometimes my eating window is smaller than that depending on my program for the day.
As a Muslim I do dry fasting 2 days a week all year long, not only Ramadan .... and i feel great .no dehydration no loss of electrolytes ..as i break my fasting on water and one date...then i eat meat and lots of vegies.
These videos along with Dr. Berg's and Dr. Fungsi have helped me better understand my body and encourage me to do intermittent and occasionally extended fast (36 hrs or more). Thank you, Dr. Becky
I have been doing intermintant fasting, KETO AND ACV for about 3 wks now. My blood sugar has gone from over 200 am - over 300 pm to about 150 all day. Infact I have been dizzy TRYING to adjust. Only thing is i have been LOSING and GAINING the same 5 lbs the ENTIRE TIME 😡 Hope this helps.
Fasting should be easy for most people, because you are sleeping through most of it, especially if you are getting 8 hours sleep. Drink lots of water and keep junk food out of your home.
Ty very good advise . Definitely help on my fasting journey . Three weeks i and doing20/4 . Feeling great. Completely done away with the white poison sugar .
I decided to try fasting. My goal is to water fast one entire day every month, from dinner one night to breakfast two days later. I’m about 26 hrs into my first 36 hr fast currently. I’ve definitely noticed some changes for the better! Most of all has been the increased productivity. Im also not as hungry as expected, although watching videos about not eating is starting to make me hungry. Lol. But my cravings have changed as well. When I’m full, I have a hard time turning down the sweets. But right now I’d like nothing more than a fatty ribeye, and I have no desire for anything sugary! Glad I gave it a shot
So two cups of coffee per days each with a 1/8 tsp of sea salt is a good way to replenish electrolytes. FYI, one teaspoon of sea salt has 50% of the RDA of magnesium. Google search is wrong when it says there's no significant amount of magnesium in sea salt, start with the ratios magnesium to sodium in sea water and go from there...
This is excellent advice. I’m 62 and vegan for 7 years now. I started intermittent fasting about 4 months ago from 8pm until 8am, drinking only water or unsweetened herbal tea in the evenings. I didn’t think I would last. But I found myself making it until noon or even 2pm before eating again. So I decided to stretch to 2 24-hour fasts on the weekend days-Friday 3 pm until Saturday 3pm. Then eat a large salad and fruit meal. Then from 4pm Startuday to 4pm Sunday another fast and then another vegan meal. I am going to try one meal a day (OMAD) soon because I really am not hungry like I used to be since developing a habit of fasting. Thank you for this video. I especially liked the tip about the 10-minute distractions. They work. ❤😃
just ask yrslf,,,being vegan,, eating not efficient amount of protein, how you gonna slow down Sarcopenia and or prestages of that,,,,it is rather a rhetorical question
Hi Mark, I’ve been vegan for half a century and have no protein deficit! I work out and have plenty of energy. I’ve done IF with periods of OMAD for 6 years with no change in performance. As the good doctor says, it’s all about choosing whole, unprocessed foods and being smart about what you eat.
Good information . I have done dry ramadhan fasting since I was 11 years old and now at 48 when IF is so highly recommended I have done 18 hours wet fast for a year now. Honestly after dry fast practice , wet fast becomes so easy 😄
So true! Both kinds of fasting have different flavours. The beauty of Ramadhan fasting is the consciousness of community participation, esp ifhtar. The downside of Ramadhan fasting is that people often gain weight ….”revenge eating” at Maghreb.
IF two meals here; I had no problems adjusting. I have been doing it all my life for different reasons. Lack of food as a child, excess work without time to stop and eat with work, you name. I must admit that it was just as unhealthy as eating too much sugar and processed food. My nutrition was deficient. I am glad I found the right medium of IF and nutrition improvement, along with a low carb diet and exercise.
Brilliant video. Into my 3rd year of this one. Started it due mental problems. It takes some doing but it will work. I eat raw kale, Brussel sprouts, broccoli with beetroot olive oil & balsamic vinegar. This will stop you craving sugar. I don't know why but it works.
Thank you So much for sharing Been trying to to get back on a fast but found it hard with life stuff happening So happy I happened to come across this Now looking forward to a brand new start 😊
![6 Things You Can Do in Under a Minute to Boost Weight Loss [No Exercise Required]](http://i.ytimg.com/vi/3bn8081qy3g/mqdefault.jpg)
![6 Things You Can Do in Under a Minute to Boost Weight Loss [No Exercise Required]](/img/tr.png)
I also found that having a job to do, keeping busy, change the sheets, do something when a craving hits, works. Now that spring is around the corner, I am cleaning up leaves outside, and pulling weeds.
I fast breakfast to breakfast two days a week and I always plane to be super busy each time. Not only do I get heaps done, but I am not even hungry all day! Be busy!!
My toughest time is between dinner and bedtime - I was so used to eating chips, oatmeal, ice cream, cereal, whatever, right up until I went to bed. It's weird, but I find that if I just brush my teeth after dinner instead of waiting until bedtime, it's easier to resist food.
Good idea thanks 👍
Chewing diet gum helps
I do this too. I love to drink a glass of cold water right after brushing my teeth. Most foods also taste awful with toothpaste.
Try getting a wig
Great idea!! Thank you
Been eating after 10 30am and stop at 6pm for almost a year now and it's one of the best things I've started doing for my health. Doing that and staying away from sugar and all processed foods is the way to go.
What do you eat then?
@@rachaelt3294 lots of stuff, but only natural nutritionally dense foods. Whole meats, nuts and seeds, leafy greens, broccoli, berries, raw cacao, plain greek yogurt, lemons, eggs. More meat...
Once a month I'll treat myself to some doughnuts or a cake or something because life is worth living.
@@rachaelt3294real food self cooked... You learn cooking and appreciating other's cooking....
❤
So do you not eat fruit at all? Or dark chocolate?
This was brief, but inforrmative. I like that its only talking and no background music or other distractions. ❤
Yesss...Brief is how it should be. I get annoyed when a video title says, "Do only these 2 things..." and the video is like 50 minutes long. 😭
Me too!! There is no need for background music
Enlightening & informative video.
Plus, her tone of voice relaxes you.
It’s nice to be treat like an adult. Great stuff
I have used IF for over 10 years. I went from eating 4 to 5 meals a day to fasting 18 hours a day. I have done several 5 day fasts and many 3 day fasts. Sometimes I will go 20 hours a day fasting. It depends on how I feel. I have never been overweight. I started IF because I felt I was becoming insulin resistant. IF works for me. Being hungry isn't the end of the world to me. I drink more water or just stay busy. No problem. I'm 82 years old. No meds and never get sick. When I started, I was a vegan. I just wasn't able to get enough to eat as a vegan. Now, I call myself a cheating vegan. I still eat healthy but have added some eggs and dairy when I feel like it. Thank you for the video. Makes sense.
The no dairy and eggs by vegans cracks me up. So I guess babies are cheating vegans? Hint; milk is NOT a meat product. LOL
Eggs technically are not either; they haven't been fertilized.
Wow! Thanks for sharing! Praying for your strength and I hope my loved ones will also be as disciplined as you when it comes to fasting and making lifestyle and dietary changes, and to be 82 with no meds! Praise God!
65.🥗🥗.. vegan for 7 yrs, cheating vegan for 2, 18/6 IF just realized 1 year😊😊😊😊
There's a label for that eating. It's Ovo-Lacto Vegetarian. I used to be that. Now I'm just an omnivore who focuses on vegetables.
I wish you could talk to my husband about not munching on carbs (popcorn, tortilla chips, saltines or other crackers, etc.) and filling p between meals. Because he won't eat much during the meals, he thinks he doesn't eat much. Like the snacking doesn't count.
He's 80, and thinks it no longer matters. I'm 60, and convinced he doesn't have to feel so bad and choke down so many pills.
Sorry for the vent. Thanks for the inspiration to try, try again.
@@keepdancingmaria True, but I don't have a problem eating a steak if I feel like either. What I don't do is snack between meals. IF daily with an eating window never more than 6 hours.
No problem with the venting. I don't blame you. You need to convince him that it does matter. Probably more now than ever.
Like Hank Hill says:
There's no sweeter taste than self-discipline.
i have no money for dinner so it is easy.
@@julioc.7760 but are you bald
I really like Dr Becky’s quiet, calm, demeanour. Loads of good info delivered with a likeable personality. X
And an excellent communicator
Most American adults have completely forgot what actual hunger feels like. They mistake cravings for hunger. It's the brain craving sugar and processed carbs that causes eating all day long. It's no different than a cigarettes' addiction.
Or alcohol or meth or coke
Yup. I have been experimenting on myself. My "sugar" craving for foods like doughnuts I can predict when the cravings will start. I normally can only resist only for a short while and never succeed to hold it off for the remainder of the day. (No longer eat any to not start the cycle.) Going to fasting, I get can get hungry and it has a physical effect/feeling in the stomach that I can control with water and will power. Much easier to resist than the sugar craving.
When I was young in the early 60's, we got a soda once a week, maybe. And in those days the sodas were smaller (cost 5 cents or a dime only). We had cookies or cake once a week or once a month, maybe. If dad brought the money home, we'd have meat (so little that I'd knaw or eat the bones). Nowadays, look at the multitude of health issues and chronic diseases. They didn't exist when I was young.
Your Dr will not tell you to get off of sugar. They should know better, but keep their heads in whats called their Scope of Practice, instead of thinking and seducing. Frustrating.
@@robertwood9984 same. Soda was a once a week treat for me and they came in 6 1/2 and 10 oz bottles. Never had any at home. We had 1 fast food joint (McDonals) in our town in the early 70s. No drive through.
I tried fasting on a whim and now I’m hooked. I can’t believe how much better I feel and how easily my excess weight is dropping. Here’s the mind-game that worked for me early on. I thought of my hunger as no different than putting up with the symptoms of a cold. Yeah it’s irritating but you know there’s not much you can do about them until your cold just gets better so suck it up and know that eventually the hunger pangs will get better-and they do. Now that the weight is dropping off it’s easy to ignore moments of hunger. Good luck!
Did u take salt with water when fasting and did u use electrolytes?
thank you for the effort and sharing. i am a 69yr old male. i have been practicing a 16hr fasting state for the past 6 months. i work out over 150min+ per week. i drink 6 10oz glasses of water a day. the last glass of water i drink with apple cider vinegar. with all of the above, surprisingly i could not lose a pound (that said, i am pretty fit!). last week, for the first time in my life, i started counting calories. i put an app on my phone and listed everything i ate (2 black coffees+two meals+very small snack). i shed 3lbs in the past 10 days. shockingly, it was portion size which had been my undoing. thumbs up.
Right! It doesn't work for everyone!
I've recently started on a 15 / 9 regime [eating within a 9 hour window, starting around 9 am] and the first thing I noticed is that my sleep seems to have improved; I sleep longer and deeper than I used to when snacking during the evening. A wee tip; when your stomach feels empty during fasting, send a message to your brain so that a negative state becomes positive - I find mentally repeating the phrase "lean and clean" creates a positive response to an empty stomach.
Thanks for the tip! My slogan will be "Hot Babe Bod" 🔥🙋🏾♀️ 👙
I've recently begun IF (16/8) and I've learned that it's ok to feel a little hunger.
I love IF. I have my morning coffee with whipping cream. I don’t eat until after noon sometimes I get too busy and don’t eat until around 2 pm . Never eat anything after 6 pm. I drink lots of water in between. Usually with squeezed fresh lemon. Hot lemon water at night. Walk twice a day. It all seems to help. 64 no meds.
There is a bakery near my house. The aroma each morning is diet killing!
Hello pretty, I was just goin through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
@@James-ur2rbPERV!
This is all so true. I’ve been doing IF for 3 years now and it is so, so easy to maintain a 16/8 fast each and every day. Some days, I can go 24 hours and do OMAD without getting hungry. I’ve also cut out all processed food and sugar, and while I know that that food tastes amazing, I have the willpower to say no. If I can do it, anyone can do it. You just need the right motivation.
i was always hungry.
@@jones2277 For me, I couldn’t just go low carb cold turkey. I had to gradually ease into it. First off, you need to find out just how many carbs you are eating everyday. I was shocked to learn I was eating 400-500g per day! I had no idea I was that out of control. So what I did at first is cut down to the normal 250. Then gradually decreased from there. Now, a normal day for me is 50-75. This is easily sustainable too. Same for IF, gradual change. Didn’t start with a 16/8, started with a 12/12.
this is so motivating.. thank you!! 💕
Wow... thanks for sharing.
Food addiction is real. Great presentation of the mechanisms involved.
True. Been there.
Yes , but only takes a few day of eating clean unprocessed food to get over the addiction.
She's so right. I quit smoking cigarettes 🚬 and wondered how come I'd strongly crave smoking only after eating processed food. They're poisoning us folks
Way to go. The familiar pattern will go away with time.
@brendareed5050 I don't think it's that simple. The chemicals used in cigarettes to keep you addicted are also found in cocaine. It makes it almost impossible to quit. If similar addictive chemicals are in the processed foods. I don't think it just goes away. These chemicals change brain chemistry. If after almost 9 months I'm no longer craving cigarettes until after I eat sugar or processed foods, something is wrong there. I know people who still crave cigarettes years later. Something is not right.
Yes and on purpose
This is the most accurate video I have seen. She is so correct with the fact that the hunger during the fast comes ….. but if you ignore it and realize it will pass soon, it goes away. #2 correct fact is that your hunger goes away when you get used to fasting…..we fast for 18-20 or so every day with success with no hunger. Amazing how it works. # 3 correct fact is that if you eat excess carbs at your eating window, you will not be able to stop eating. Everything she said in this video, we experience in our fasting life. It is a great lifestyle to cut down on your hunger and feel satisfied. Great on your grocery bill also.
Having been doing It for 6 years now. I don't feel hunger at all. If I eat early on a weekend I feel awfull.
It was hell at the start but now, I can't do without it.
Fasting is really wonderful. It is difficult at first but rewarding afterwards. I have coronary artery disease and I fast 14-16 hours a day as much as I could.
Excellent point doc 💯
Feeling hungry can be dehydration... Staying hydrated is key...
This is one of the best explanations of the effects of 'grazing' has on the body I've come across. All the information presented here is so important to those of us working from home, or anywhere that food is constantly available. Dr. Becky, you've just enlightened me why I've been struggling with increased grazing and weight gain; I chalked it up to stress, but now understand the mechanism and how I can get back into healthier eating. Plus this video is exactly what I need to position myself to try any fasting at all again, so that I can succeed at it. Thank you so much.
That's great to hear! I wish you the best!
love the content and your calm, smooth and wise way of explanations :) keep up the good work!
I feel the same. Dr's voice is so calm and her content is so understandable.
Great soothing voice. Thank you doctor Becky
I've been intermittent fasting for years without even knowing it. This behavior simply became habitual, second nature, without any real conscious decision on my part to do it. And it's easy as long as I have something to concentrate on, some meaningful activity like work, exercise, writing, etc. I have found that hunger inspires great focus and when I'm focused, the hunger pangs go away which further feeds my focus. Commitment is the only requirement and belief that it can be done helps.
Great advice. I'm approaching my 5th year of IF. It's been a terrific approach to eating. I wish more people would try IF. There are 100+ million overweight people struggling with their well-being because they dont know how to eat properly.
LMNT is very expensive. I make my own electrolytes in a quart jar of water with 1 tsp. Of salt, ( redmans), plus 1/2 tsp. Of creme of tartar. I drink this all day and then take a magnesium supplement in the evening, helps sleep.
Agreed. Plus the levels of Potassium are way too low in these mixes. I add fresh lemon juice too.
Breakfast cereal should be added to the list of foods that trigger hunger.
Ceral is poison- stop giving it to children
of course! read the label!
I agree that I can, and I have trained my brain to not feel hangry before I am ready to break fast. I do a 16/8 IF routine, but it's not always on the clock. Sometimes, depending on my busy days, I might have my last meal between 5 - 7 p.m., so I break my fast between 9 - 11 a.m., accordingly. Sometimes I even manage to eat my first meal even later; by noon or 1 p.m.
You don't really have to "train the brain" after the initial transition phase if you've also eliminated processed foods and sugars - at least, not if you have any body fat to lose - because once the body has retrained itself in how to burn fat for fuel instead of glucose, the body will be supplying it's own fuel and you simply won't need food in the same way anymore.
Here's an enhancement to the 10-minute rule: do a 10-minute-ish task. Tell yourself when you're done reading a chapter, dusting the living room, or taking out the garbage, you can have your snack. If you're like me, by the time you're done you will have thought of something else that needs doing and you will forget about the snack.
I'm doing intermittent fasting for about 3 years (basically when I started keto). The more fats I consume (and of course less sugar) the easier it is to fast (which for me is 19-22 hours per day). Having a physically moderate job doesn't create any issues, in fact it is hands down the best way to burn fat. No hunger pangs and when there are some weak feelings of hunger - a bit of black coffee or green tea does the trick immediately. But the biggest thing is just to be physically busy. In weekends when I rest more, watch YT videos - then I have to battle some sugar cravings. So I would like to recommend everyone some mild black coffee or green tea as they don't interrupt fasting and autophagy.
Thx!
7:52 # 3 Exercising Your Fasting muscle
9:09 Understanding Hunger (10-minute Timeout)
@katapultleadgen Your new admirer is looking at photos to find women to scam. Be careful!
As a 64 y.o. with a fit Dad bod and a very long and durable chocolate habit I have learned a few things regarding IF. The first thing is that it can mess up sleep. The second thing is that it can be very distracting at work because if you are not shifted over into mild ketosis, then you will have a glucose deficit and not be thinking clearly. For those reasons I usually engage in IF starting at dinner then go for a long (2-3 hrs) bike ride at night and go immediately to sleep and don't eat again until lunch next day. The empty stomach which keeps me awake is offset by the mild fatigue which makes me sleep. Also the long bike ride drives my glucose down to about 90 mg/dL and ketones right to the edge of ketosis at .5-.7 mmol/L. So I get an immediate restorative sleep with low insulin and glucose/fructose levels. As an aside I do not have to contend with traffic danger and UV sunlight exposure after dark (Sunday -Wednesday are best). My A1C hovers around 5.0-5.2% with 6-8 hrs/week zone 2 exercise and significantly high daily sugar% chocolate consumption. I do not recommend night riding for women.
Great video. I like this lady. She is very calming. I also ordered lmnt, while watching her video . I'm starting my 3 day fast in Monday. 😊
This was explained so eloquently. Thank you for your awesome videos.
Indeed, well researched, very informative while short and straight to the point.
Beware of drinking too much carbonated beverage. A friend of mine was having back pain and she went to her doctor and he said a lot of people who drink too many carbonated beverages can get painful joints and back pain and heartburn.
I think it is likely the doc did not differentiate between sugary/diet version and plain CO2 added!
I started your 1 2 3 plan over 4 yrs ago and lost 15 lbs. I've gained and lost it about 3 times since. Vacations usually get me off track and it snowballs from there when i get back home. Currently i do 20:4, but am not going anywhere with losing the 10 lbs i need to lose again. This video encouraged me to stop eating my trigger foods during my eating window even though i don't really struggle to fast 20 hrs.
I go off track house sitting at others homes
I've been intermittent fasting for years. I started with 12/12 now I've been at 18/6 for a long time. I can only confirm that the feeling of hunger really disappears and the craving for sweets is no longer there. only the desire for salty and spicy overcomes me again and again. but nobody is perfect right 😁
Salt is an essential electrolyte. Recommended reading: "The Salt Fix" by Dr James DiNickelantonio
The fasting hours include sleeping hours, for example, I have dinner at 5pm and eat again the next day at about 11 am. Also, is it ok to drink plain black coffee during fasting hours?
@@micaelagomez363Yes, it is ok to have coffee when fasting. Even coffee with butter and MCT oil - the famous "bulletproof coffee" - is popular with veteran fasters, because none of those things will trigger insulin and break your fast.
But not milk. I wouldn't add milk because of the carb content from milk sugar. But even fasting purists will still sometimes drink just plain coffee or tea.
In the days when I was restricting salt for my blood pressure, I believed sardines, hot dogs, potato and corn chips and store-bought rotisserie chickens were my favorite foods! I literally craved them!
Then, to reduce inflammation, I had to eliminate plants from my diet for a time and eat only meat. And at the same time, because on such a diet, there is a tendency initially to lose electrolytes (salt, magnesium and potassium), I started to salt my food again but only "to taste" AND to add powdered electrolytes to my daily diet.
And to my great surprise, I lost ALL desire for those "favorite" foods, so much so that I even gave away all my packs of hot dogs that I kept in the freezer! It turned out those cravings were only my body telling me I needed salt!
And now, after several months of this, the only hot dogs I can stand are Costco's, but even they make me feel queazy afterwards; I NEVER eat rotisserie chicken anymore, preferring to air-fry my own; and whenever I desire sardines, I eat them because I know that's just my body telling me I need more salt. (And anyway, they are really healthy, lol.) And if I ever feel a desire for salty chips again, I will just eat some sardines (or bacon) as well, for the same reason.😉
P.S. My guess is, if you check the labels of the "spicy" sauces or foods you sometimes crave, you will find they are very high in salt too. And so, a little shake of salt on the tongue or in water, or even better, a packet of electrolytes in water (especially sparkling water) will, I predict, take that desire right away!😉🤗
Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
Thanks 🙏 doctor, I’ve been doing intermittent fasting for more 6 yrs by now, I’m 64 yrs. what ever you said absolutely right… ❤
Great info Dr. Becky - I totally agree! Pre-covid, I had a long commute and didn't want to take the time for breakfast. Lunch made me sleepy, so I didn't eat that also. Just dinner 6 or 7 days a week. Kept the same schedule after I started working from home. So true about the toxic food environment - crappy food available 24/7.
Subscribed! Love your kitchen, too.
I began a 20:4 IF routine 1 week ago without difficulty and aiming to go from 235 lbs to 180 lbs for my 6 foot frame. Maintenance calorie level for 235 lbs is 2800 calories. I have been consuming 1700 per day on average. I use a zig zag strategy. I will eat more than 1700 on gym workout days. I do experience hunger about an hour or half hour before my eating window start time which is 12 noon. but water curbs that. I drink about 48 ounces of water per day on average, depending on how much I get from my fruits and vegetables. I have eliminated my junk food (chips, popcorn and dark chocolate) but I do have 1/2 cup of ice cream daily for dessert.
IF has allowed me to get betters sleep and have more energy. I can feel the affect it is having on my body. I will only weigh myself and use a tape measure every 30 days.
I figure it will take me 6 months to lose 55 pounds comfortably and safely.
Go for it! I wish you the best!
This is one of the best video on fasting! The info on trigger foods is so good. Who knew that my trigger food is nuts! No more nuts on my feast days.
I never have breakfast. We eat about 1 pm .. light lunch then dinner about 5-6… 2 meals times a day
A great video with plenty of information to get fasting right.
I have a soda machine and have a dozen 860ml bottles (about 30US fl oz) which I fill each morning and consume through the day, usually triggered by hunger pang. I flavour them with home grown limes lemons or grapefruit juice. I've just purchased a cold press juicer and have starred having a shot of ginger in the mornings. I try to get down a litre of water before before my morning coffee, usually around ten. I do that to avoid cortisol spikes. Breakfast soon after is a couple of poached eggs over smashed avocado. I enjoy this combo so I've brought a couple of avocado trees to plant out to add to my garden.
I've lost 30kg over past two years
and have another 20kg to go.
Thank you Dr Becky for helping us with your valuable insights.
I recently found your channel and would like to voice my appreciation of your calm way of presenting. It is such a welcome change to many of these channels literally screaming at you, all sounds mixed to the max combined with this typical American overexcitement. My European ears say thank you!
The doctor’s calm demeanor & in-depth knowledge helps to understand & the learning process more interesting ❤👏🏽
Excellent video! Makes so much more sense to me! My IF journey is just beginning and i appreciate your calm, direct ang informative approach very helpful!
52lbs down from fasting beat thing I ever did😊
When I lived in the U.S. all foods and supplements were readily available. I used to drink flavored seltzer water and loved it. Here in the Philippines I have to depend on others for my food and the stores just don't have what I want. Plus my stress level is high. So, though I am doing IF and Keto I have not lost weight for months. I think it's the stress from lack of money.
I am sorry for your situation, and I want to encourage you. In my life I learnt that no knight in shining armor was coming to “save” me, and once I realized THAT, I started to take control of my own life and make small changes which started me on the path to recovery of both my health and my self-esteem. I can recognize that your situation is difficult and stressful, and I know that stress is a killer .. and also that stress causes your body to release the hormone cortisol, which is largely responsible for abdominal fat. I found that I could significantly reduce my stress levels by doing simple deep breathing/meditation exercises every day. There is an excellent app which offers free courses in that - please give it a try. It is called Headspace, and includes general deep breathing as well as meditations to cover all stressful situations in life. Peace and love to you.
Becky, you are an excellent instructor. There are so many "teachers" on this platform who are way too intense about this topic creating even more anxiety in an already overwhelming topic. LOVE your approach and learning so much- even though I've been down this road before and thought I pretty much knew it all. Thanks so much!
Thank you, Lorry!
A thorough deivery. Thank you Dr. I am struggling at fasting. The ideaof going 16 hours without even a snack is mind boggling. The in-
cremental hours of fastin is attractive to me, and the methodology seems doable albeit that it comes down to self-control and endurance. Thanks again. 👍🤔😊🌴
Finally! Thank you! I have been watching numerous fasting doctors on UA-cam and everyone else talks at great length about the theory and the studies without giving more than a tiny amount of information on how to apply them. Such presentations are annoying and a waste of time. But you have provided a great deal of practical information on what to do, how to start and how to avoid some common pitfalls. I have not finished watching your presentation, I'm nine minutes in, but I stopped long enough to subscribe and write this. I did not take these steps for any of the other videos.
Welcome to my channel!
Thanks Dr Becky- I am OMAD & really love my way of life, I appreciate you & the help you provided a few years ago when I first decided to go OMAD... awesome!
Great info here Bec,
Thanks for having no annoying back ground music aswell, Cheers..
The "understanding your hunger part was the best part for me. Number has been the one that made me feel like I was not succeeding in my fast. Thank you very much.
You are right Dr. Becky, certain foods are so delicious that our mind keeps wanting more and more, for the same reason, I only sometimes eat mangoes because it is hard to stop once you have 1. I instead prefer less juicy and less sweet peaches and pears because they have a lot of fiber, less sugar than mangoes and they fill up stomach more. I also add carrots in my salad for the same reason; not very tasty but stomach fillers.
Anything requiring willpower will fail, in the long run. For me after a month without (sugar, flour, juice) I started fasting, first 3 weeks without breakfast then one day of water. At that moment, it's like opening a cage and letting me out. Life STARTED. I am 47, I got rid of ADHD, hunger, snacking, and acquired a clear mind and numbers memory THAT DAY. Then I felt more bouncy and started walking a little every day, my instinct says this time this is for good, I will no longer bounce back after a diet, because there is no diet, this is a rock solid lifestyle change with no looking back. I feel like 200% each morning after magnificent sleep. Poop is nice. I'm now a magnet with people, work is great, love is great, and I feel deep happiness and I am grateful. I use no will power, this is just bouncing from feel good to feel good in a flower field. Weight is just a side effect, just buy new trousers and don't care anymore.
Nice!👌🏾👌🏾
0😊😊😊😊😊
Got rid of ADHD ?
@@johannesjohannesson4623 almost, in fact I was ignoring my ADHD at the age of 48, but a 30 days Keto + 48h fast made me FOCUS and have MORE SHORT TERM WORK MEMORY; so by contrast this made me admit that I was a ADHD person before, and that this course of action, and then always going back and forth into Keto and 16/8 with irregularities made the ADHD far less. I will always be a ADHD person, but now it is under control, I know it'll cobe back if i let go. However the SNACKING is completely gone, I'm free from that . Also the need and seek for snacking make also aprocrastination result, so quitting snacking made me more productive. On the ADHD front now I can do things from beginning to end, and I can be interrupted and I can go back where i was. (this was impossible for me before) so Omega-3s fasing / Keto / carnivore, in phases (not all the time) and walking, sleeping all works together. I will never go back to processed foods, sugar, seed oils.
This is all very well explained. It works great for me! I have lost 45 pounds and I have kept it off. I only eat whole, quality food and I eat between 10 and five and I am not hungry later because I don't eat sugar or highly refined carbs. Once a month I do a two day fast.
amazing!!!!!
That's great. Good luck
I have my last bite at 7 pm and wait until 2 pm. to eat I quit sugar cold turkey like the addiction it is. That's how I quit cigarettes years ago. I'm 33 days in as of March 1st, I still crave sweets much like I craved cigarettes months later after quitting that. I know if I smoked that 1 cigarette, it would have been over for quitting. My recent blood work showed pre-diabetes, and I want to live. I'm 65. I quit cigarettes at 22 years. My recent trip to the grocery store had me buying lentils & and other beans, fresh vegetables, and fresh berries. I'm confident that I'm on my way to better health. My next blood work is in
46 days of fasting 19 hours (I eat between 2pm & 7pm) weight down >20 lbs (10 kilograms)
35 lbs 107 days
Kudos to you! Quitting lung darts (aka cigarettes) and sugar must be two of the toughest things to quit. I know I’m addicted to sugar and am afraid to quit
I can attest that these are important. I don't buy element but I do take magnesium and drink water with a bit of lemon juice and salt added. I try to eat lots of potassium rich veggies during my eating window.
Good natural sources of potassium: coconut water, cream of tartar (1/4 tsp daily)
In one of your videos was mentioned changing 5% will enhance your success. Just adding 5% is approximately 1/2 hour from 12 hr to 12.5 then 13.25 and so on. Your advice is very practical. Thanks
Thank you, Doctor! Much appreciated.
Thank You. In short time giving all essential hints that are relevant. Congrat, God bless You👌🏽
Gone work committing to 16:8 fasting and less process food and take out and plain water. Im determined to lose weight and get and stay in shape. ❤
Outstanding info and presented in a very concise fashion. Thank you, I am going to give it a try.
Beautifully presented; thank you.
Concise, Real, Informative and to the point. Thank you so much this is definitely a huge help
this is such a calm, concise and sensible guide. It lines up exactly with my experiences.
Lmnt is pretty good can mix in a large bottle and sip all day. Also helps with sweets craving
I made the dcision about 30 years ago when I discovered my boss was a diabetic. I've also recently seen how some snacks, especially corn created ones and have decided to NEVER eat these things again. I have been practising TRE fore than two years after seeing one of Dr Michael Mosley's TV series on Australian television. Sooooo easy! Now I don't eat before 8 am or after 6 pm. Sometimes my eating window is smaller than that depending on my program for the day.
As a Muslim I do dry fasting 2 days a week all year long, not only Ramadan .... and i feel great .no dehydration no loss of electrolytes ..as i break my fasting on water and one date...then i eat meat and lots of vegies.
These videos along with Dr. Berg's and Dr. Fungsi have helped me better understand my body and encourage me to do intermittent and occasionally extended fast (36 hrs or more). Thank you, Dr. Becky
I have been doing intermintant fasting, KETO AND ACV for about 3 wks now. My blood sugar has gone from over 200 am - over 300 pm to about 150 all day. Infact I have been dizzy TRYING to adjust. Only thing is i have been LOSING and GAINING the same 5 lbs the ENTIRE TIME 😡 Hope this helps.
Great supportive, encouraging and informative video. I found it very useful, plus it seemed quick short, always a bonus ! Thks.
Thank you!! Awesome video and great information 😊
Thanks Dr.Gillaspy you maid it so easy to understand and you take time to make clear .
Many thanks from Uk very precise no nonsense video with no scientific lingo .
Appreciated
Just ordered some LMNT. Thank you for the info and the free offer!
Fasting should be easy for most people, because you are sleeping through most of it, especially if you are getting 8 hours sleep. Drink lots of water and keep junk food out of your home.
Ty very good advise . Definitely help on my fasting journey . Three weeks i and doing20/4 . Feeling great. Completely done away with the white poison sugar .
This was a very valuable and informative video. Thank you
I decided to try fasting. My goal is to water fast one entire day every month, from dinner one night to breakfast two days later. I’m about 26 hrs into my first 36 hr fast currently. I’ve definitely noticed some changes for the better! Most of all has been the increased productivity. Im also not as hungry as expected, although watching videos about not eating is starting to make me hungry. Lol. But my cravings have changed as well. When I’m full, I have a hard time turning down the sweets. But right now I’d like nothing more than a fatty ribeye, and I have no desire for anything sugary! Glad I gave it a shot
What is a natural way of replacing electrolytes?
So two cups of coffee per days each with a 1/8 tsp of sea salt is a good way to replenish electrolytes. FYI, one teaspoon of sea salt has 50% of the RDA of magnesium. Google search is wrong when it says there's no significant amount of magnesium in sea salt, start with the ratios magnesium to sodium in sea water and go from there...
Thank you sooo much ! 🐑🤍🤍🐑🤍💕💯💯💯
Great video. Straight and to the point. Well done! Cheers/B
My last meal is at one pm, my post meal is at nine am. I took awhile to break the habit of constantly eating.
Thank you so much for your kind and comprehensive explanations.❤
Thanks Dr. Becky ! Very realistic video. ❤
Informative and calming voice. Subscribed.
Thank you for always sharing exactly what we need ! Hope you are well❤
This is excellent advice. I’m 62 and vegan for 7 years now. I started intermittent fasting about 4 months ago from 8pm until 8am, drinking only water or unsweetened herbal tea in the evenings. I didn’t think I would last. But I found myself making it until noon or even 2pm before eating again. So I decided to stretch to 2 24-hour fasts on the weekend days-Friday 3 pm until Saturday 3pm. Then eat a large salad and fruit meal. Then from 4pm Startuday to 4pm Sunday another fast and then another vegan meal. I am going to try one meal a day (OMAD) soon because I really am not hungry like I used to be since developing a habit of fasting. Thank you for this video. I especially liked the tip about the 10-minute distractions. They work. ❤😃
just ask yrslf,,,being vegan,, eating not efficient amount of protein, how you gonna slow down Sarcopenia and or prestages of that,,,,it is rather a rhetorical question
Hi Mark, I’ve been vegan for half a century and have no protein deficit! I work out and have plenty of energy. I’ve done IF with periods of OMAD for 6 years with no change in performance. As the good doctor says, it’s all about choosing whole, unprocessed foods and being smart about what you eat.
@@Barbara-ch3qf good for you then.... Hopefully you ll l keep your spirit high in 60 70 80 90.....cheers
Good information . I have done dry ramadhan fasting since I was 11 years old and now at 48 when IF is so highly recommended I have done 18 hours wet fast for a year now. Honestly after dry fast practice , wet fast becomes so easy 😄
So true! Both kinds of fasting have different flavours. The beauty of Ramadhan fasting is the consciousness of community participation, esp ifhtar. The downside of Ramadhan fasting is that people often gain weight ….”revenge eating” at Maghreb.
IF two meals here; I had no problems adjusting. I have been doing it all my life for different reasons. Lack of food as a child, excess work without time to stop and eat with work, you name. I must admit that it was just as unhealthy as eating too much sugar and processed food. My nutrition was deficient. I am glad I found the right medium of IF and nutrition improvement, along with a low carb diet and exercise.
Brilliant video.
Into my 3rd year of this one.
Started it due mental problems.
It takes some doing but it will work.
I eat raw kale, Brussel sprouts, broccoli with beetroot olive oil & balsamic vinegar.
This will stop you craving sugar.
I don't know why but it works.
Where do you buy beetroot oil?
@@JKTO That's my poor grammar.
Beetroot,olive oil.
Thank you So much for sharing Been trying to to get back on a fast but found it hard with life stuff happening So happy I happened to come across this Now looking forward to a brand new start 😊
Hi Dr. Thank you very much❤
Question: may I exercise during fasting?
Best fasting advice I’ve heard.
Thank you. Very clear. Today was my first 24 hr. fast. And I built up to it little by little.
That was amazing and practical. Thank you so much.
Great info; talking about food/fasting while in the kitchen - brilliant!