Stop Counting Calories - Count Hours Instead
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- Опубліковано 26 лют 2024
- Is your plan for weight loss and better health failing to get off the ground? Are you tired of counting calories? Then, consider counting time instead. A 6-month study published in JAMA found that intermittent fasting was more effective for weight loss than calorie restriction, and participants assigned to the fasting group had an easier time sticking with the program. This video shares the simple strategy the study participants followed so you can do the same.
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Video: 3-Day EATING PLAN to Start or Restart Low Carb Dieting • 3-Day EATING PLAN to S...
Studies mentioned in the video:
Main Study: jamanetwork.com/journals/jama...
Norepinephrine: pubmed.ncbi.nlm.nih.gov/10837...
Growth Hormone: pubmed.ncbi.nlm.nih.gov/3127426/
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Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness.com/dr-becky-f...
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Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Навчання та стиль
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18-6 every day, 24 hr. 2 or more times a month. I’m 78 and started fasting and keto 3 years ago. Same results as mcgaugh57. Eczema gone, arthritis gone, 95 lb. Gone, and heart arrhythmias that were scheduled for surgery completely gone. I sleep much better now with no sleep apnea. I have to mention this so don’t be offended, but erections are what they were many years ago. I’m really more carnivore now because the fiber on keto bunged me up but with 95% meat butter and eggs all is back on schedule. At most 5% carbs.
I have been using IF and follow a keto/low carb diet for the past two years. I’ve just hit a milestone of 100 pounds lost. Your 0,1,2,3 plan has helped me immensely. Thank you for all your informative content.
That is wonderful! I am happy to have been a part of your journey!
I have been on a 18/6 eating schedule for YEARS and it is no trouble. I eat my first meal at 10am and I am FINISHED eating by 4pm. I am 75 years old and I have maintained a 19.5 BMI my entire adult life. I don't count calories.
So, what I take from this is that fasting is just a more severe form of reducing calorie intake.
I am a 70 year old male in excellent health. 50 years ago a doctor turned me on to Counting calories. It has been my saving grace. With the latest nutrition apps it is very easy to keep track of ones calorie intake. I have discovered that no matter what diet a person is on to lose weight, in a nutshell, what they are doing is reducing calorie intake.
Thanks for sharing this. I vary my fasts daily from 16-22 hrs but feast on Sundays, our Lord's day.
I appreciate you so, so much !
16-8 everyday, cut out most sugar and seed oils and most carbs, 3 years 80# gone , psoriasis gone and feeling great, and never bloughted or constipated. IT"S EASY
Congrats that’s awesome!!!
I've never given these diets a shot before. Lately, though, I've been feeling kinda heavy, getting a bit breathless when I eat too much, and my sleep isn't great. So, I'm thinking of giving the diet from the video a try. Hoping to see some positive changes. Everyone, cheer me on!
Thanks for this! I am following an 8 hour eating window in conjunction with a low carb diet, and I follow your rule about finishing eating at least 3 hours before bed. It's working great! Thanks for that last tip!
I have been on your lo- carb & fasting diet (16/8) 6Jan24(almost 2months). Only eating between noon and 8pm. Have lost 22 lb so far and have another 18 to go. This is the best diet ever! Thanks Dr Becky😜
18/6 here working like a charm
Personal Notes 16:8 ate fewer cals naturally, time to rest - boots metabolism, and hormones, Noon-8pm or stop 3 hrs before Bedtime for 6 months, Boosters: cut refined carbs and go Low Carb, no cream in coffee,
I always feel centered in my intentionality for weight loss and healthy food choices.
I’ve lost 36.5 pounds in 3 months by combining IF with calorie restriction. Like clockwork I have lost 3lbs a week and I weigh myself every Sunday at the same time while I’m in a fasted state. I also have 1 cheat meal a week and still have lost 3lbs a week.
As always...very informative and encouraging. Thank you
Dr Becky i love the different approach and series you use to encourage and guide us which i follow
as a part of my daily routine.
Thank you for this information! I've been a subscriber for a long time but I am finally making a change. I appreciate your videos!
Once again, thanks a bunch Doc!❤
IF can be hard at the start and I found it easier to do if I approached it the way I did keto: reduce a little at a time. Shave off an hour for a few days then move to two hours, then three. If you do a hard stop, your body is going to be screaming at the sudden change.
Thank you, Dr. Becky! This sounds like a better plan than what I am currently doing. I'll try increasing the window of IF!
Thank you Dr Becky for your help. I wish I met you on my early years but nevertheless it is worth it 👌
Thank you!
Great info
Hi Becky so nice to see you! I can't listen now, will later. 🍎
Great and Beautiful video !!!! Like all of your videos !!!! Thank you !!!! Have a great day!!!!
Thank you :)
Good morning, I do Healthy Keto OMAD and prolonged fast once a month it has change my life for better, It's not as hard as people think you just need discipline control your mind. Thank you.
YES.
ingenious!
and restricted eating window automatically means no snacking - an easy to enforce psychological win!
For me just fasting didn’t stop me from getting in to many calories. Clean eating, keto and all. I find both helps to allow myself to notice as well what is satisfying my hungry or where my hunger levels are at. Some days I can eat 1800 other days 1200 it really depends on time of the month for me and activities. I also need to watch out for stressors that can make me eat irrationally and for foods that are triggering and then I find I can’t stop. So counting calories helps me along with IF. 😊❤
Thank you . I do like OMAD lifestyle . I know I feel better and don’t seem tired in afternoon like I use too . Initially I lost 30 lbs , then during Christmas I put on 10 lbs . So it’s February and maintaining my 20lb loss but struggling to lose that 10lb I gained . In March will get serious and watch my calories this time . Must really cut out sugar again . Will try to stick with fruit or yogurt for a sweet treat !
Thank-you Dr. Becky.
Thank you so much Dr. Becky for all this info …I started low carb eating on Valentine’s Day 😂 and have lost 6 pounds and feel amazing…love your videos ❤
Congrats on your progress and starting on Valentine's Day :).
LOVE 🥰
I follow a 12/12 schedule, and it’s working great for me. I started on 16/8, but because I exercise intensely very early in the morning, I had to expand my window to include a fat/protein-rich small breakfast. In six months, I’ve lost 25 pounds and have reached my ideal weight of 125. I am so grateful to you, for your inspirational and practical-advice videos! ❤
Congratulations! Thanks for your comment!
Working night-shift, Still trying a personal fasting schedule
I did the 16/8
It really is easier to restrict hours and carbs than counting calories.Counting calories is tedious and it makes it harder, then you just feel overwhelmed, especially when the weight loss is slow and you feel discouraged.Also, I’m so short that I don’t get to eat much calories if I want to lose weight, then I just feel hungry before bed.
If you don’t count anything and just remember which hours to start and stop, and avoid carbs and sugar, it’s easier. If eating low or no carb, should we still be counting carbs? Including carbs from fruit and healthy food?
Dear Dr.Becky, I would like to ask for your opinion about carnivore diet, could you please make a video about it? Thank you! Julia from Hungary 🙂
I have one on UA-cam currently that you can search for, and I will touch on the diet in next week's video!
I’m intermittently fasting 18/6 on keto. I’m going on my 3rd week, it’s been very doable for me, but all the fat is making sick to my stomach. Is it ok to reduce the fat and still get results.
I recently stopped any intermittent fasting and gained 12 lbs. I'm still low carb but I'm snacky and like my nightly glass of port wine. I'm going to get back to IM 16:8 and will report back... I know what the results will be. Just hate not having my port and Taralli.
Yep. 2MAD 18:6, low-carb/sugar and NO SNACKING is where it's at. Almost don't even have to change what you eat to achieve significant results, especially initially if you are obese and starting this. I lost 40 lbs in 7 months last year and another 5 since then. Haven't counted calories even once. That stuff is nothing but old school for WW fans. Obsolete especially considering nearly no one sticks with doing that.
I struggle with the no snacking. I end up caving in but try to make it something with protein like cheese or hard boiled egg.
@lindadoran6062 Yeah anything but ultra-processed foods. Can try and handful of almonds or macadamia nuts which are high in fat which will keep you full longer and also won't raise your insulin levels.
Hello, I’m working 4 on 4 off 12 hour shift pattern of 2 days 7am-7pm then 2 nights 7pm -7am any advice on how to manage the fasting with the swing from day to night shifts? I have to eat during the night on my night shifts as I’d never keep up with the work load (paramedic) but then have to shift back into day mode for my rest days. Thanks in advance x
I have touched on night-shift work in other videos. Generally, reducing your eating hours per day is beneficial regardless of your work hours.
I wholeheartedly agree that a low carb diet is effective but I suffer from ibs so replacing carbs with vegetables is not really viable for me. I cannot eat too many and I am worried about eating too much protein. Not sure what to do for best. My weight isn't too much of an issue but my blood sugar control is. I think at the moment if anything I'm under eating.
Carnivore diet. That's where it's at. You try it and no more ibs. Guaranteed
❣
As always, great information - and you are sooo good-looking! What a beautiful, healthy woman!
I'm assuming "stop eating 3 hours before bed" included anything with calories, like beverages, right?
Correct
Let me shoot this down. I eat OMAD, 1 hour a day of 1500 calories. In addition, I work out 3 hours a day. My weight has decreased since I lost the water weight at plateau at 235 to 240. My food intake is 50 carbs or net 35 carbs, protein is 8 Oz and rest healthy fats. As for eating window, I eat 4 pm to 5 pm. My water and electrolyte is 80 to 90 of water. Nothing else other than supplements. I take a 100 MG levothyoxine at 4 am, multivitamins and k2/d3 between 7 to 8 am. Work outs consists of weight lifting for 30 mins and running walking for 2.5 hours 6 times a week. 58 years old male. So I am more restrictive and not losing anything.
😃
😮!
I’m autistic so I’m always walking on eggshells when it comes down to nutrition and physical activity. I’ve got sleeping 💤 problems digestive issues and on top of that I’m an emotional eater. Yes I eat a high fat low carb diet along with fiber from nuts 🥜 and carbmaster tortillas. I eat salt 🧂 and pepper with my bacon and eggs every day.
I’ve tried to get my family on board with this diet but they are still standoffish. No matter what I tell them they won’t listen. They say I don’t know what I’m talking about and I’m not a doctor 🧑⚕️ so what’s the use?
Just because Harvard University and the medical associations say that meat 🥩 is bad for you and that you’ll develop heart disease doesn’t mean what they say is right and that taking what they say to heart will benefit you.
I hope they are not conflating your autism with inability to grasp important nutritional information! (I have a dear one in my life with autism who is very intelligent but is not always taken seriously so maybe I am oversensitive. :) ) If they wont listen to you, maybe you can direct them to you tube videos made by people whose credentials they might respect. But the changes you personally make, despite others being on board, will likely be your biggest asset. Try not to let those closest to you discourage you. You can at least find online community support. Blessings!
Fasting slower my metabolism
Question: is the weight loss data measured AFTER the initial water and bloat loss that comes with every diet change and is the #1 reason people IMO that people give up. 12-15 lbs down in the first two week then parochially "nothing" after. Seven pounds is great as long ask it is actual weight and not water and bloat.
The weight loss was the result after 6 months. Water would balance in that time.
A TRE-window of 8 hours does wonders for our bodies, but do NOT skip breakfast, have your dinner early instead: skipping breakfast makes you rely on your stress axis and -hormones to get thru the morning. Skipping breakfast has utterly destroyed me and many others listening to health guru's telling to skip breakfast. Please, DO eat breakfast including starches (not sugar) but have an early diner during daylight. For more info on time restricted eating, read the book Circadian Code by Satchin Panda. ATB, Gerlach Sven.
Oooo, I’m going to try this! I’m a runner but got “fluffy” this winter and need to shed about 6 pounds. Maybe I can fast as they did in the JAMA study you cited, without changing my diet or running, and shed those pounds. Thank you! 🫶🏼