The PROS and CONS of Intermittent Fasting
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- Опубліковано 31 тра 2024
- Is intermittent fasting right for you? Want to know what are the pros and cons of intermittent fasting? Well, you've come to the right place because that's what this weeks video is all about!
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Ok, so I'm really sorry, but I didn't get the printable planning sheets back from my graphic designer in time for the launch of this video. Will have the link up here very soon!
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- RESOURCES MENTIONED -
Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting - www.ncbi.nlm.nih.gov/pubmed/2...
Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes - www.ncbi.nlm.nih.gov/pubmed/2...
Intermittent fasting protects against the deterioration of cognitive function, energy metabolism and dyslipidemia in Alzheimer's disease-induced estrogen deficient rats. - www.ncbi.nlm.nih.gov/pubmed/2...
Roles of circadian rhythmicity and sleep in human glucose regulation - www.ncbi.nlm.nih.gov/pubmed/9...
Physiological responses to food intake throughout the day - www.ncbi.nlm.nih.gov/pubmed/2...
- IMPORTANT -
The content in this video is not intended as a substitute for the medical advice of a primary physician. Please regularly consult with your physician in matters relating to your health, particularly with respect to any symptoms that may require diagnosis or immediate medical attention. Due to the variance of individuals’ lifestyles and bodies, the methods elaborated on in this video are not guaranteed to produce your desired result; therefore, the author does not assume any liability to any party for any loss, damage, or disruption caused by the choice to implement any of the following health strategies. - Наука та технологія
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16:8 for 18 months. I started this diet to reverse newly diagnosed diabetes. In one month my A1C went from 10.2 to 6.8. I went strictly no carb at first, but now ENJOY a low carb, high protein diet. Diabetes GONE, but also sooo many side benefits: gut health, peripheral edema gone, clearer thought processing, weight loss of 30 pounds...AMAZING
“No body makes any money out of people eating less”😂that explains a lot actually
It explains ALL I guess!
Brilliant point
16:8 fast for exactly 110 days combine with low carbs. Results? Off Insulin (50 units to zero), metformin only (so far), down from 220 lbs - 180 lbs. Works!
Thanks awesome! Well done Rick!
rick segal Awesome!
Awesome! May I ask how much carb you had? Was it keto (
@@MovewithJenna A Keto Diet normally is limited to 50 g of carbs or less a day, a Low Carb is normally restricted to not more than 30 g of carbs/ day, and a Carnivore Diet is normally no carbs. Whichever you prefer, depending on your goals, you should avoid sugars, grains, processed foods, and vegetable oils. Some people do use virgin olive oil, coconut oil, or MCT oil. I prefer grass fed butter, and do some MCT oil in my coffee once a day.
I have been doing IF and low carbs, high protein, moderate fat diet recently. Do you think it is safe and works? (I don't eat any starchy carbs)
I found practicing intermittent fasting really difficult when I still ate a high-carb diet. Once I switched to eating low-carb it became very easy.
Exactly. I just switched back to a full healthy keto two weeks ago and have gone the last 8 days on OMAD. Hunger goes away when you're doing keto. That said, I was still just doing two meals a day within a 6 hour period prior to these two weeks. Just cheating on pizza or other carb foods once or twice a week.
This is one of the things I've learned from IF and keto is how hungry carbs make you! The problem is we are forced into highly glycolitic sports from a young age! Why don't high schools just have the pupils walk around the school field for 20 minutes twice a day with some weight lifting instead of forcing football and rugby all the time!
This is true when I used to do Keto fasting is too easy. Im not ok with Keto tho im still young but have high blood and high cholesterol hereditary.
@@odtuhan Healthy keto. 7-10 cups of vegetables a day. No refined vegetable oils. Only organic, grass fed meat. Outside of the fat's I get from the meat and eggs I eat, it's all organic olive oil and organic lards and tallows.
Anthony Dvorak all i ate is avocadoes, eggs and chicken meat all the time, sometimes I ate veggies. For more than a month yes I lose weight immediately, my eyes is always itchy and always feeling weak. When I went to the doctors my blood test came out that my blood presure is toooooo high. Lots of relatives died from high blood they are not even fat.
I've done IF Warrior Style 20/4 for over 30 years! Well before it had a name. I'm a surgeon, that's why I started eating this way with the inconsistent hours and busy days. It has worked very well for me. I take no meds and have stayed very healthy and fit - so far. Best!
Can you tell me what sort of diet you eat over the 4 hours you do eat and how many calories you consume,can't seem to find a consistent answer to this question,do use take supplements also,thanks
@@embo8896 I really don't count calories so I don't know. I'm not trying to lose weight. I do use portion control. I basically eat mostly a whole food plant based diet with fish. "Vegan" with fish. I don't worry about carbs as I am VERY active and use them for energy. I also eat low fat. I realize this is against the current trend, but I am not one to follow the trend of the moment. I do not take supplements, only Vit C. and occasionally Vit E.
I haven't done IF for over 30 years. I'm not a surgeon. It has worked very well for me. I take no meds and have stayed very healthy and fit - so far. Best!
@@charliesheen3019 Well said! lol
IF is miraculous. It really is.
It took me about 6 weeks to flip the switch from carb burning to fat burning. I guess I had a lot of glycogen. But I made it into ketosis, gave up carbs completely, and I am now using OMAD for health and weight loss. In six months I’ve lost 45 lbs. I’m off my diabetes meds, my blood sugar is normal, my blood pressure is normal, and my energy is doubled. I feel like I was given the keys to the kingdom and the secrets of the universe. I’ll never go back.
Love your comment about finding the keys to the secret kingdom of the universe, I know that feeling but couldn't put it into words!
Okay, here's my fasting story: Two weeks ago, I read Jason Fung's book "The Complete Guide to Fasting" and dove right into a week-long water fast. After fighting my way through that fast (first few days were fine, days 4-7 got progressively harder), I'm now doing alternate-day fasting. My family seems to think that not eating for an entire day is pretty extreme, but hey, after you've gone 7 days without food, 24 hours is nothing.
In retrospect, I wish I'd started a keto diet before jumping into my long fast. Because my body was simultaneously fighting to 1) adapt to fasting, and 2) go into ketosis, I think the fast was a lot harder than it otherwise might have been. But I know that now, and I plan on staying keto and fasting every other day for another month before I do another 7-day fast.
Plunging into a long fast with basically no preparation wasn't exactly wise, and it's certainly not a technique that will work for everyone. However, I do think that some people (myself included) do better when we're immediately thrown into the deep end, as opposed to wading in gradually. Not eating for a week has, at the very least, made me feel like some kind of invincible dieting god. And, of the 15.2 pounds (6.9 kg) I lost during the fast, I only gained back 2.3 pounds (about 1 kg) when I started eating again. And I've already lost most of that gain-back weight just by fasting every other day.
SD, got an update on your fasting progress?
Fantastic - I started 5.5 years ago and I recommend it as a top 5 health habit.
One hop away from disordered eating. Super true. Gotta watch this.
I usually fast a minimum of 18 hours/day, though today I went 24, ate my OMAD inside an hour, and started fasting again. Been at it for 16 months now; down 120 pounds and feeling fine.
How's your stools? And is there problem defecating?
@@DarkPa1adin Mine? No problems. Once a day; not too firm, not too loose, easy passage. I've never had issues with that sort of thing, though, and generally run without health problems. I also drink one to two gallons of water a day, which I'd like to think helps with all that.
@@DarkPa1adin You can try to eat more of greenies, citrus fruits and apples.
Good luck!
Darko Lazić, medicine student.
@@DrLazic98 thank you Dr!
that's so awesome. I'm struggling as I'm trying to do Keto coming off of 30 years of anorexia and a wrecked metabolism. Hearing stories like yours helps a lot
I tend to fast from 4:30PM or 5PM until the next morning around 9AM. I find it easier to stop eating earlier in the day versus eating later as I'm usually pretty hungry in the morning. I'm also low carb and have lost 110lbs over the last three years through a low carb diet, exercise and IF. Thanks for the information!
been doing one meal a day most days for 1yr and a half works great for me would never go to 3 meals a day again.
I'm trying green smoothies and a meal or two a day but yesterday I ate a pizza and it wiped me out ( no energy)
When do you have fruits??
With last meal? Shouldn't you separate them for mac digestive benefits
Wow, I just started 20 days ago. You're the first person I've met that has done it for that long.
StacyBB3 I've been doing 16/8 and want to switch to 20/4 what are your eating windows?
@@philippiansfourseven 23/1. Omad.
I started low carb /keto in April 2021 when I discovered I weighed 207lbs ( after giving up smoking 2 years earlier ) when I should have been 140.I found it easy to drop breakfast....then lunch ...I did 21/3 for a while (light snack...small chunk of cheese or hard boiled egg ) now I eat omad but I find I have to eat a bit earlier i.e 5-5.30 instead of 6 .
It's working well as I currently weigh in at 162lbs......I'm sure the weight loss would have been quicker if I was younger but I'm a 65 year old woman.
The big plus is......I am no longer pre-diabetic.....I no longer get migraines or acid reflux daily and I have no aches and pains....actually I now feel 45 Yay!!!.
Thanks for all your info Doc and God bless.
Gilly wife of Mark
I'm following the 16:8 method for almost 2 years now. I find it to easily fit my lifestyle. Great video. Greetings from the Netherlands
OMAD and black coffee changed my life, lost all my hated fat,16 months later lost 60 lbs look and feel great, period!!!!!!
mix it up. 16's 20's 24's 48's. no sugar. no bread. add good carbs before a 48. just do it.
I have been doing Keto and 16/8 IF for 1 1/2 years. I lost 50 lbs and my weight is now stable at 170 lbs. I'm 6' 1". There is no doubt in my mind that this is the best possible way of eating not only for your health but longevity as well. Thank you for the spot on video.
I fast twice a week for 24hrs. I reversed my T2D and insulin resistance using this method and a clean keto diet.
How long did it take to reverse t2
I've been keto for just over 3 weeks. I started off with intermittent fasting 18:6 and about a week ago switched to OMAD 22:2. It's been going well. My fasting glucose is generally below 80 and ketones above 3. I take a variety of supplements with my meal, and magnesium before bed. I walk for 30 minutes a day. I've lost about 10 lb of body fat in the last two weeks (I did not record body weight for the first week because much of that loss is water).
Absolutely love your channel... thanks for all your great advice!
First time here. Thank you for sharing your work and expertise. You're positively impacting many lives. Liked & subscribed. 🙏♥️
I mostly do a 16:8 fast at least five days a week, occasionally I’ll manage an 18 hour fast. I feel so much better than I used to, no more sluggishness or brain fog 👍🏻
My most dramatic weight loss has been with a 36-12 interval. The trick is not to beat yourself up if your ravenous on a fast window. Step 1. Drink alot of water. Still ravenous? Step 2. Eat an all green salad of lettuces, microgreens, herbs and celery dressed with salt, pepper, and some lemon/lime juice. Still ravenous? Step 3. Eat normally and reset your fast for the next day.
Thanks so much for your video...I'm a 61-year-old gal who has been doing IF and vegan Keto for 6 years, and I'm in the best shape of my life...keep up the good work telling others how to live a healthier life...be blessed.
I just happened on your videos and I’m so glad. You speak my language and you give great information. Thanks!! You are a gem.
Started Fasting on Jan 1st in combo with keto lifestyle that I’ve been living since June 11th. Up to 15 hours fasting, working toward 16 in the next few days.
Nice work! Sounds like you're approaching it in exactly the right way. I didn't start fasting for several months after starting a ketogenic diet either!
Great job!!
Congratulations. I do the 18/6. My first meal is at 2pm and my last is 8pm and it works great for me.
@@COACH_ANTHONY_MMA question, so what do you do about Protein intake straight after training for muscle repair? I do a similar IF regime, but have been a bit unsure about the amount of time after training until I eat and thought even a protein shake or bar would break the fast....
Nice. Thanks so much. So truthful. I started 16 / 8 in late november 2019. I personally like it. I visited my doctor on the 23rd of this month and he was rather surprised at my numbers. While my weight lost was not a great amount. My bp cholesterol and A1C levels were remarkable. I feel so much better. Your videos are a great source of encouragement.😊
Thanks, started late December 2019 doing dirty keto, low carb, fasting. Now I'm on board with low carb keto. Probably won't go to Dr. office for a while do to COVID19. But I'm happy to say that I have lost 32lbs.
i also felt more energatic did u notice any increase in energy.
Thank you for this video. I think it is very helpful that you use persuasion here because I feel really sold on the idea.
Thanks for sharing your thoughts and studies.
Dan, excellent video. I've read endless blogs and watched endless videos by people such as Jason Fung and Peter Attia and yours has cut through so much baffling waffle and addressed the absolute salient points. Thank you.
Thanks! This means a lot to me!
I totally agree! Dr. Dan gets straight to the point without medical mumbo jumbo & long vids to explain what I need to know. Thanks Dr. Dan!
I’ve been practicing OMAD for 2 years and I’m quite comfortable with it. I eat a mostly vegan diet. Sometimes I fast for little more or little less depending on how I feel or life schedule. It’s been working very well for me
Nice to see a GP from the UK doing this. Some people say this is not substainable - well I'm 66 and have been eating low carb almost keto my whole life and have always eaten one meal a day. I'm the same weight as when I was in my 20's - 6ft 1 and 156lb. Only just found your channel.
Excellent information. We can all find what works best for us, slowly and safely.
Lost 111 lbs, Feb 2019-August 2019 23:1 OMAD keto and lots of walking and pushups situps squats everyday. 299-188 lbs.
Now just do minimum, 2, 36hour fasts per week. low carb. I like ice cream so I cheat often now lol but with the fasting I'm just consistently 195. Starting weight training now and lots of stretching. I am lucky, VERY little loose skin too...I credit the longer duration fasts (I have no proof of this just a theory) longest fast is 72.5 hours
Well done mate. You’re current weight is my target.
Sent here by my family GP!
I really think you are the best in helping people in having and enjoying the healthy life style . All of your programs are so informative and useful. Thanks for making it so simple.
Thanks for this comment! So kind!
Thank you doctor for all the information shared!!! I am a compulsive eater, I had bypass in 2016 and I have started gaining weight again... so IF has given me the sensati9n of control back... even when I overeat, I have been able to do the fasting for 14 hours. Next step for me is to make smarter choices during my eating window. My main focus now is to get control over food back. Weight loss is a target, but not right now. I have little experience with IF but it has been amazing so far!
I always thought breakfast was necessary and I couldn’t understand why I felt so bad after eating it
Thank you
I have been doing intermittent fasting for about 2 months and I lost 12 KG already. I do 20:4 fasting each day
Only just found you yesterday and have really been enjoying the videos watched so far! Been doing Kito for just over 3 weeks, trying to lose those last stubborn 10 lb or so and since last week have done IF twice a week. Not sure yet what the effect will be, but really, I have not found it hard at all. Anyway, thanks for all the fab info and so glad I finally found a UK Doc who is into low carb. All the ones I have seen so far seem to be from the US and just out to make money from all their "wonderful" "life changing" programmes...
You and others are doing a good thing making these videos. Maybe this will eventually catch on and become common practice someday, but in the meantime you're still helping lots of people as a proper doctor should.
I used to eat 7 meals a day before my transition which I started around 5 years ago and without HRT.
I'm presently on two and bit meals a day whilst my wife is on one s day.
What I like is having more time to prepare and think about the food we'll be eating and introducing organic free range food
This video has been great to further increase my belief in Keto IF.
Just found this channel, very impressed! Ive been on 18/6 since June 2019.... Never felt better! Keto on and off since August 2010 but discovering IF brought a new and exciting dimension. A tablespoon of MCT oil in my coffee gets me through days when I’m lacking energy but that’s not often.
Thanks Sue! Have a great weekend!
Is IF everyday or just a couple of days a week?
Every day for me. I don’t have to think what day it is, just coffee and go!
I am Type 2 diabetic and a couple of years ago I started on the Plant Paradox method of eating (leaving off lectin containing foods and am still doing that). I am now about 3 weeks into intermittent fasting and so far I am eating between noon and 4pm -- fasting between 4pm and noon. I feel pretty good doing this but am trying to reduce carbs more and increase fat a little. My cravings feel under control, but I will probably treat myself on occasion. I am really enjoying your videos and learning some good stuff. Thank you. You are an excellent presenter. I have subscribed and will undoubtedly continue listening.
Great overview. Thanks 😀👍
Please give a video on the effects on hair or hairloss.
Thank you!
I have started keto diet on 7th Nov 2019. When I was in ketosis, I started to eat less naturally and I skipped breakfast since mid Nov, doing 18-6 IF since then until now. After starting my keto lifestyle combo with IF, I have been losing almost 12Kg, from 89 to 77 and I've got relief from my psoriasis arthritis.
Amazing! Thanks for sharing your story!
keep in mind, Grow Hormone surplus and Autophagy starts at 18 hours. I do mostly (now easily) 20-4 or 22-2 and it is great. Some days I do the 16-8 but try not to do to doit much, and next day get back to 22-2. yestarday I ended a 72 hours fast (prior days I prepared it eating much good quality food....) and it felt great,.... good energy while running and at the gym. Yesterday (after breaking the fast) I eat, went about my afternoon and fall asleep at 9pm. Woke up today at 3 am super well rested.... felt more energy at the gym.... so its all good. All the time maintained Keto levels at maximum between 8 and 14 with more tendency to 14, according to the samples.
So the fasting I like very much and it is not difficult to me. What concerns me, and I always carrie this thought, is that now that I am on keto, the fat stored (not much, but some :) is now leaving my body, but I read that in the process, my colesterol and triglicerids could -and will- go very high....
Also, that when you are on Keto, and consume too much protein, you could easily have vascular damage....
So I believe that Keto, should be, at least while you lose all the extra weight of fat, .... should be super controlled and strict...... after that, not so much and you can then relax a little, but definitvely, still strict as much as possible.
Asarpannguaq Schmidt full, but not bloated; (Apple cider vinegar, lemon and water. Then 4 eggs with bacon (plenty bacon) . Then a big bowl "about 6 to 9 cups of it" of salad with only Himalayan sea salt and extra virgin olive oil, then cheese: Parmesan, blue cheese and münster....) small portion of quinoa, decaf with coconut milk, a portion of protein: beef, fish, poultry or pork. And if I still not done, avocados 🥑, more cheese and more salad. Sometimes, almond or peanut butter....
That's about it. All That in a period of no more than 2 hours, rarely 4 or even 6 because I have to have a social life, and for Occidentals, social life revolves around meals.....
Great understandable video. We are totally sugarfree since 4 years, started keto and ended with OMAD since april'19. We love it and would never want to go back to conventional.
Good, informative vid. Thank you!
Nice video. I do OMAD with Keto (lots of greens included) and it works brilliantly. Lost over 16 kilos and feel wonderful. Hunger not a problem, i think Keto helps a lot with that.
Caveat to #6: intermittent fasting "can" be muscle sparing AS LONG as you meet your minimum caloric needs, including the right amounts of protein. Intermittent fasting in and of itself is not muscle sparing.
Caveat to #8: intermittent fasting "can" trigger autophagy. Exactly how long the fast needs to be is a topic of debate, especially since autophagy is not governed by an ON/OFF switch. There's a gradient. AFAIK, most people can see a sizable spike between 48 hrs and 72 hrs of fasting. A 16/8 protocol is unlikely to yield miraculous autophagy benefits.
Regarding your 2nd point. You are correct regarding autophagy spiking at the 48 hour mark, however it stats as soon as your body enters a fasting state which usually takes up to 8-12 hours (or slightly longer for certain people) which is why 16:8 is mostly a comfortable way to restrict calories. It does give slight benefits considering you get a couple of hours of fasted state along the way but autophagy is very little at that stage. That is why it is often recommended to do a 72 hour fast once a month, purely for its reconstructiative properties.
I have recently began intermittent fasting and I find it very easy now that I am following Keto. I am not hungry until lunch time so the 16/8 works great for me. This is so amazing to me because I spent the first 41 years of my life thinking that breakfast was the most important meal of the day and have never once missed it until last week when I began the 16/8 fast. I feel better than ever!
Getting lots of good info from you Dr Dan. Thank you! I’m on day 8 of my IF with exercise. Seeing improvements in my weight. It’s hard today for some reason but I’m shall keep going. I used to do IF in the 90s without me knowing that it was a thing, when i was at uni but that was because of my limited funds, but its no wonder that I would stay slim in those days. Lol. I’m aiming to lose about 16 kg. Few of them are new kilos gained during inactivity after a minor knee operation coupled with lockdown and very good eating. I started cutting carbs as well as my portion size after often eating as much as my muscled younger husband! But yes good things are happening. IF is good for me.
Im doing 20:4 on weekdays and 14:10 on weekends
Loving your channel, thanks for the brilliant info you provide! I have been on the ketogenic diet for about 10 days now including doing 16:8 fasting. I have LBBB unknown cause which is not related to IHD (lots of cardiac tests done and all bloods inc cholesterol/fats normal). My resting heart rate has increased to 83 from 69. Should I be concerned about this or is all this related to increasing metabolism, my body adapting etc... 👍
Well people often find their heart rate increases temporarily when adapting for sure, but please don’t take this as individual medical advice for your circumstances.
Excellent video.
This is a great summary! Lots of great info for beginners!! I started clean Keto/IF due to some medical trouble and I'm flabbergasted by how amazing I feel. 72lbs lost in nine months and I've been holding steady ever since. The medical stuff has slowly gotten better and I'm so grateful (even things I'd been living with for more than a decade, like my carpal tunnel). But you're right, the pitfalls are there too! I overdid it at first on the fasting and had to mellow myself out. A competitive person or someone with past eating disorders must use caution.
Much carpal tunnel is from tight shoulders aka shoulder blades. Try out loosening those. They attach to your upper arm bone and to your collarbone (and vice versa).
There is more to say but "awareness makes the change".
Good luck, you may change that "carpal tunnel" syndrome. I hope you do.
18/6 for 17 months now. And I feel great! (And I lost 55 lbs 🙂)
@@msmontana1961 I don’t count calories. I only did that the first few months …
tried the IF diet for a couple of months in the beginning of my weight loss journey. Yes I did lose weight but it was really hard escpecially as I went to the school at the same time. It was like my body was att 100% and my brain was in the clouds, some days I felt like shit and couldent focus right. I have sense quit IF and just sticking a "regular diet" aka calorie defecit which is the only thing you need to lose weight. After quting the IF diet I have still lost weight and I feel great. This was my experience and we are all different for some it works and for some it doesent you just gona need to find the best way for you.
I'm on week 2 of a 16/8 fast and am finding it really easy. My 8 hour window is 11am to 7pm, but I alter this as I need. I actually don't miss a meal. I eat three meals a day, but I keep them high protein, low carb. Great video......thanks!
Thank you for your brief explanation, without all the medical terms, which are very complicated for me. I'm doing the alternate day fasting, for 3 days a week, each day 36 hours, combinated with Keto and sometimes Carnivore. Works for me, lost a good 23kg since june 2019. And feeling better then ever.
Four days a week, I have grass fed butter and mct oil in my morning coffee, and eat solid food only between noon and 4pm.
When I retired, my husband and I decided we didn't need to eat three meals a day anymore. When you get older, you just don't need as much. We didn't know about intermittent fasting then. We know now. We eat breakfast about 8:30 to 9:00 a.m. (after hour meditation) then we start cooking dinner at 2:30 p.m. Don't feel I've given anything up. Even eat desserts. (Both of us 47 years as 100% vegetarian - ages 70 and 71.) I lost 28 pounds without effort. Didn't do it to lose weight. But now I am at top of normal weight scale rather than at bottom of obese. Generally don't eat in the evening but maybe some juice or something small. We meditate another hour before bed. Never get seriously hungry as when dieting as a kid and couldn't wait till diet ended. And always gained it back right away then, too. Weight has been off about 5 years now.
OJ is full of sugar, like Coke.
@@dreamervanroom I'm 70 and it hasn't hurt me or my blood sugar level yet. I've been eating healthily for 47 years. I've seen fads come and go. Moderation is the key.
Thanks alot. Very informative video
your videos are very very good! thank you very much
I am eating one meal every 48 hours. I have lost 14 kg since December 22, 2019 to January 17, 2020. Need to lose another 52 kg. Eating once a day exacerbated my binge eating disorder. Eating once every 2 days calmed it. Tried for a brief period eating once every 3 days. I can do it, but it could bring back the binge eating disorder. For the micronutrients, I take supplements, and eat a vast array of foods. My plan is to continue like this until I lose the remaining 52 kg. Then I plan to do intermittent intermittent fasting, as soon as I see that my weight goes up by very few kg. Still way to go, nothing set in stone. Fasting is hardest in the beginning. What you think is hunger is in fact sugar addiction withdrawal. I eat fruit butters and chocolates at will, that once every 48 hours that I eat. Nothing forbidden. The only rule is the variety. I have this window of some 2 h when I can eat all I want, and strangely enough, I do not binge.
I "flow" between 16/8 and 20/4.. keeps me going.
I am new to the channel, great info! I've been doing IF for a month now, and the benefits I experience is so profound that I don't think I am ever going back. I did IF for the cognitive reason and I discovered IF pairs really well with low-carb diet. Personally, I like 18:6 quite a lot. And I do notice changes on the scale after day 10.
16:8 and I love it. Great video, Dr Maggs. Can you please do a video on exercises for the keto diet. Thanks
I started doing omad in the middle of 2019. I then started 3 and 4 day fasts once a month. I lost weight, felt much better and my resting pulse rate came down from 80 to 60 !
I now do keto omad and fast 36 hours each week not eating on Tuesdays and Wednesdays. I do eat plenty of vegetables and natural fats. I don't do any fasting longer than 36 hours as I find it really messes with my stomach.
My resting ❤️ rate fell as well to an all time low of 46. As of this writing it went back up to 51 which is normal. I am a OMAD person. I close my window at 15:00 🕒 come hell or high 💦. I do like your idea of a prolonged fast. Hope things still going well.
My fast is broken at various times of the day. That first meal is important. I too follow a 16/8 pattern. Occasionally my body chooses to fast for 24 hours. I go with how my body feels.
Just found you! Perfect timing ⏱
Great info.
QUESTION- Where can I find info about heavy metals released by fasting?, - in particular insomnia, hair loss, fatigue, depression memory problems. I stopped IF so I can research this more. I had multiple chemical and pesticide exposures during childhood. I have fatty lump on thigh (which I suspect is a fat soluble toxin store). Living with chronic fatigue, multiple chemical sensitivities and had clear lyme rash 40 years ago, means I have been eating clean low sugar for 20 years, and Keto for 9 months. (ketobiotic, focus on plant diversity during days of deliberate higher carb eating, weekly, plus monthly 'feast' days) Thanks for any info, research, &suggestions.
Try Dr. Mindy Pelz' website at drmindypelz.com/detoxing/. Like Dr. Maggs, she has a UA-cam channel where she focuses mainly on the benefits of fasting but she also runs a company called "Reset Academy." Good Luck!
Eating early ruins my energy for hours! I eat first meal for lunch and then a more solid dinner between 4 and 5. Feeling great! ----and keto of course...
Dr. Dan, thanks so much for this informative video. I have been on the Keto meal plan for about a month. Before that I was on a restrictive diet to try to lower my blood sugar. My sister had told me about Kito and I thought I would give it a try to help lower my weight and live a healthier lifestyle. I'm down 12 lb since December 1st and looking go down another ten with Keto and intermittent fasting. That would put my weight at approximately 164 lbs.
Keep up the good work and thanks. 👍😊
On my 4th day of IF and I love it 16:8 ...I'm getting used to this then plan to integrate a low carb diet. ❤
I never liked eating breakfast and almost fell into a pattern of intermittent fasting on my own without knowing it was a thing. Since I found out what I was doing not only wasn't crazy but might even be better, I've pushed back my first meal a bit and am roughly on a 16-8 routine. A lot of the time it's probably more like 14-10, though, and I don't try and follow a rigid plan.
redcatofdeath same!!! 🙌🏼
Same
Please have a video on benefits of fasting to memory.
Thanks Bobby! My main focus on this channel is on weight loss at the moment. But I'm really interested the possibility of intermittent fasting helping with Alzheimer's Disease so I'll bear this in mind for future!
Your videos an information are great 👍🏻👍🏻👍🏻
Very honest and informative, thank you. I personally struggle with IF and low-carb since I'm running 1 or 2hrs every 2 days, early mornings (and being also on a vegan diet). I see very much the benefits but this is still a work in progress for me
Thanks for the overview. I've recently been considering the 18/6 daily fast but what's held me back so far is my coffee habit. For me eating breakfast is largely about creating a base for my large cup of strong black coffee. I can't imagine starting the day without coffee and I think coffee on an empty stomach wouldn't be healthy and putting milk in it wouldn't be fasting. So I guess my only option is to have a later breakfast and eat more non typical breakfast foods. Then I can have my coffee with my first meal as I feel that I need. I could just eat the same breakfast foods sometimes and that would work for more substantial breakfasts but it seems to me a waste to eat two meals a day with one meal being more boring typical breakfast foods (in my case often grains, nuts, fruits, and yogurt). I'm wondering if the coffee habit has been an issue for other intermittent fasters and whether the doctor has any thoughts about that.
This is exactly what next weeks video is about! It’s out this coming Tuesday!
@Laurie Chase Thanks. It will be interesting to hear what the doctor here says about that.
Unsweetened black coffee is fine. Doesn't break the fast.
Excellent video. I love intermittent fasting. I can’t find the link for the daily Meal planning worksheets.
Thanks Betsy. Unfortunately, I've not got them back from my Graphic Designer yet! Check back later in the week if you remember! Sorry about that!
Great video
Thank you so much! Let us know when will the printable sheet be available
20-4 or OMAD 4 days a week + low carb
Great, non-technical presentation, looking forward to watching a whole video on autophagy (although could you pls pronounce it correctly) 🤪
Greetings from Finland! I've been on a ketogenic diet since easter and started intermittent fasting at the same time. I started with three meals a day and now I'm eating breakfast between 6-7 am and lunch at noon. This suits me because I'm a morning person. I think I'm still only learning thing because I've noticed that I've been a bit flimsy with some condiments like pesto. I am however finding this way of living quite eazy and liberating, because nowadays my everyday life does not evolve around eating and treats. I haven't lost much weight but it's early days. Good luck to every one and thanks to Dr Dan for these videos!
thanks for the info!😀
I have read several Internet posts that describe fasting as possibly or actually dangerous. Except for already emancipated persons or those who have some special illnesses, fasting for a few hours or even multiple days should not be hazardous. Multiple-hour and even longer was the norm for all human in the pasr
Absolutely!
Our bodies are made to handle the strain and survive. You'd be surprised what your body could do if you took your mind out of it. I have completed a 21 day water fast with nothing but water. Anything is possible. Just listen to your body and have a strong will to stick with it.
More British doctors need to promote this type of lifestyle change and Keto. As an American living in the UK I find that no one has heard of these lifestyle changes. Thanks!
You're right Kelly! I'm working on it! :)
My GP is against keto. Alarmingly, he told me ketoacidosis is dangerous. When I corrected him, and explained it isn't ketoacidosis, he said, yeah but you're trying to get as close to that as you can. Clearly he's denounced keto without actually researching it. He's a firm believer in calorie counting while eating all foods groups. All that does is leave me hungry, craving carbs and experiencing horrible low blood sugar attacks. I also get really bad heartburn and my Rheumatoid arthritis is worse. I do still calorie count on keto, but without all the nasty side effects of consuming carbs.
@@Mel-59 Thats what most physicians, or GP's as you call them, believe. But I will say this that more and more American doctors are seeing real research that says the low carb is ideal especially if you are diabetic. I have been on Keto for 4 months and have lost more fat and inches than weight and my skinny British husband loves Keto and will even find new recipes for us to eat for dinner. He doesnt fast though as I do. I will say I have way more energy, no cold sores since starting, and I have not been sick once while on Keto. I eat a healthy keto with the right fats, proteins etc..one has to do their research and not just depend on a doctors advice. Just my thoughts...
@@Mel-59 Sadly this doesn't surprise me!
Sadly most GPs throw their hands up in horror at the mention of a ketogenic diet. It’s a knee jerk reaction and they don’t even know anything about it, but they love to tell you how dangerous it is.
I follow the 8/16 cycle. I found it easy from the beginning, a month ago. I eat fatty meats like bacon and salmon in moderation. I do not consume carbs and counter the minor unavoidable ones with a large leafy green salad for my dinner time meal. A former carbaholic and carnivore, I find myself enjoying my new diet. I do not cheat on my diet. However, I am stuck at a particular weight, which is twenty pounds over my ideal weight. I will try increased exercise and occasional twenty four fasts to shift this plateau in my weight loss.
I had an emergency operation last year due to a strangulated hernia. I had been intermittent fasting for a year prior and had lost 60 pounds to that point. The doctors and nurses were familiar with it and not at all nonplussed but rather interested. Although the surgeon was able to push the intestines back, because it was a femoral hernia fatty tissue blocked the ability to confirm via cat scan. Operation was required and completely successful, no issues. My blood work was excellent prior to the operation and my recovery fast and painless requiring no pain medication.
Now I am seeing minor skin lesions clearing up which could be a sign of autophagy.
My fast to diet was an 18/6, now more like 16/8 and I eat out 1x per week out of schedule with no apparent issues.
I highly this regimen and am sharing your video accordingly.
Ends with "See you next Tuesday" :-)
actually spelled C U next Tuesday
bahahahaha
Breakfast most important meal was a campaign started by the Grape Nuts cereal manufacture, not any great medical or nutritional minds.
Indeed!
Thak you for this very clear description of what it mean fasting/autophagie. I am doing this for ca 8 monts, results are amazing, much more better feeling, no energy up and downs... For me is the best time to eat from 12.00 - 19.00, rest is doing boby self 😊 Greetings
Thanks for the wonderful video...........!!!!!!!!!!!
Excellent content and clearly presented! I have done intermittent fasting for a while now and prefer it over the standard 3 meals a day.
Have you looked into the "carnivore diet"? People have reported amazing results with weight loss and health issues.
been 18/6 over a year and a half..... dont eat until 1, 2nd meal around 7, pretty easy if your keto....
I occasionally do a 24 hour....
Pretty much like me! Ever tried longer than 24 hours?
@@DrDanMaggs I have used 24 hour fast after vacations to get the carbs out of my system, I spent a week at my sons home and did omad the whole week felt fine but was only able to get 700 calories a day.... I went hiking in the mountains with him and didnt fair well.... didnt know if it was the altitude or the fast or both..
Much appreciated!
Tnx for providing informations about IF , I would like to
Try it too