that's actually a pretty good plan. I am up at 6:30 am so I guess as long as I eat (let's say) a protein (chicken, eggs etc.) and veggie I am good to go. Today I am making a soup that I will have for dinner. Soup has veggies (cabbage, carrots, celery, zucchini) and have made meatballs (for the protein) and gonna add lentils for fibre.
Just want to say that I love how you keep your videos short, sweet and to the point! So many people/channels put out 25 minute videos to say what can be said in 10 minutes or less. I’ve got my IF down to 18/6 with a meal at the start and end of my window and a snack in the middle.
I have been low carb ( less than 20 total carbs a day) for over 5 years. The last 3-4 years I have been on a 2 meal a day schedule; 12-1pm & 5-6 pm. I have never been an morning eater so this works great for me. When I first started eating this way if you had told me I would eventually be eating 2 meals a day and not snacking I would not have believed you. I was a full blown carb addict. Once I started eating during the day I would not stop and was constantly thinking about food. Always! The best NSV’s with eating low carb, is my rarely ever getting hungry and my rarely ever thinking about food.
My window time is breakfast and then late lunch 2 pm or 3 while I'm active during the day and rest time and intermittent fast at night. It works for me. Awesome video!
I follow the 8am to 2pm fasting option. This is best for me since I need to eat breakfast. Also if i eat a large salad for lunch/dinner I stay full until bed time.
This was so helpful. When I first started I did 1 meal a day. Eventually I found it too difficult and started eating 2 meals a day. Much more tolerable AND I'm still losing weight! Thanks Dr Becky!!!
I started off with three meals a day then to two meals and a snack now two meals but I a good meal .. u have to be realistic on your approach if u suffer after one day it won’t last.. I prefer to skip breakfast because I haven’t ate all night so later on I can eat at 1 pm and kno after that I can also eat at 5 pm and then fast we’ll that’s what I do
Thank you so much Dr Becky because of your teaching I have learned my window and I don't eat after 2:00 I'm back to losing again and I am so excited back down in the hundred and seventies and I will keep you posted!!!!!
I like the 18 six routine. I skipped breakfast. I have skipped breakfast for years despite always hearing it's the most important meal of the day. This is very easy for me to maintain. I may eventually adapt to one meal a day
As a very low-income single guy of 60, receiving no government checks, I live on two bowls of cereal per day. Have tried to pick the best yet affordable ones. I use the long method, eating the first bowl for breakfast around 4am, and the second one for dinner (supper here in the South) at about 4pm.
Thank you kindly Dr Becky. When I eat 2 meals a day (it’s either 9 am & 2:30 pm OR 8 am & 1:30 pm). Sometimes I like to throw in a wrench and eat 10:30 am & then 4:30 or 5 pm. I try to switch it up at times with doing an OMAD (one meal a day) a day sometimes too. Hello and well wishes from Canada Dr Becky & Dr Keith 🙋🏻♀️
Thank you so much Dr Becky, I have started my 2 meals a day and have found it wonderful, lost weight already, I dont have a loy of weight to lose, but vrery gtrateful to you for for your video's and everything you have told us has made so much sence, understanding about how our body works. You sre the best.
Hello Dr. Becky! Thank you for the great information! As of now, I am enjoying two meals. I eat breakfast at 6 am, and then I eat dinner at 5 pm, and then that is it.
Thank you very, very much. A lot of videos are helpful but you answered my question that none of the others have. Now I know I’m a long method guy. Just makes more sense to me and seems to work where my schedule is concerned. Others made it sound like if it wasn’t a 6 hour window or maybe 8, you wouldn’t reap the same benefits. I need to eat usually around 10 am and again at about 7 or so. A 9 hour widow, or thereabouts, seems best for me if I’m keeping it to 2 lower carb meals, protein and fat, and no snacks. Thanks again for your thorough explanation.
I've read that sugar feeds cancer. I'm not sure if that's true but I try not to consume a lot of sugar as I have stage 4 prostate cancer. My urologist however, says most die with it, not from it. There's always the option of having it removed but so far it's being controlled. I am a sugar addict, have been all my life. Whole foods like vegetables and soups help suppress the sugar cravings. That is why I watch and listen to Dr Becky's videos as it motivates me to do better with my diet. Thank you for all you do and a big thumbs up to you 👍
Does coffee with collagen, cream, and MCT oil count as a meal? I have this in the morning before my 1.5 mile swim. Then I have a small meal around 11, and dinner at 530ish.
Thanks Doc Becky...I prefer to refine my mindless snacking into semi-mindless snacking! For example, I'll have 1st meal at 1pm, and 2nd meal at 8pm. Since I typically go to bed at around 1am, I do feel compelled to snack some after the 8pm 2nd meal and 1am bedtime. To assist this process of caloric restriction, my late-night snacks are typically something like very low sugar good plain yogurt with some berries. I applaud those who do ZMS, zero mindless snacking!
I think it's time to do the morningish/afternoonish pattern, and burn away the fat overnight. 🙋♀️ yo-yo-bad- eating-damaged-metabolism type. Thanks for this!
Thanks Dr Becky, you are a voice of reason for us your viewers🙂 unfortunately i am still so overwhelmed on which of the 3 methods to follow: 1. In my experience the early time restricted eating method is most effective but it has some downsides like i find it difficult to sleep at night and also i miss having dinner with the family 2. The short method is probably the most practical but i find that im irritated, tired and hangry by lunch time eventhough i mostly now eat low carb....i dont dare to try this method on days when im with my family so i dont take my hanger out on them😅 3. The long method is probably then the best method for me and i remember in my early youth eating this way since my school had an early 'lunch break' @ 10 30 and then i wouldnt eat again till dinner around 7ish...but i find it hard to go for sooo long without snacking.... i hope i figure out the best method and stick with it😶
Thank you Dr Becky for your wonderful informative videos. I'm so glad I found you and have learned so much through your teaching. I've been doing IF for 3 years but there is always something new to learn and appreciate about fasting! And it is part of God's plan for good health benefits. God bless you ! ♥️
Thank you very much for this video doctor. My question: Do you still get any benefits if you do the long modality but don't have low carb breakfast? For breakfast I normally have two eggs with bread and butter and a coffee with cream. I sometimes add bacon or natural Greek yogurt with walnuts.
peas & gravy davie scotland reached a weight , where people openly comment blackcab taxi over 60 5-10 , 17stone 6 the long diet pefectly fits my shift work - 6pm - 3am up - 11am new possible diet long 11 :15 breakfast porridge / semi milk / tablespoon light brown sugur / 2 x tablespoon single cream 20:30 main meal wrap chicken, cheese, fajita black bean, sweetcorn and pepper mix, avocado, lettuce, coriander and jalapeño sauce in toasted flatbread
I eat brunch/lunch and dinner, I give myself a range so I can make it a lifestyle for the rest of my days, so my first meal is between 11am -1pm and second is between 6pm - 8pm so I don't think too much about it and just go about my day, if it's 10am in the morning and I feel hungry I tell myself it's just another hour then I can eat, some times when it reach 11am I don't even feel hungry anymore and end up eating at 12 or 1pm that way it's easier to stick to and also I try to be mindful but not count calories, just make sure my meals are balanced with carbs (brown rice, whole wheat pasta or potato etc) veggies and Protein, I also eat a normal portion of food even If I'm not the one who cooked the food and I don't know the calories, not piling on food on my plate or jumping for the food scale. I try to exercise 3-4x a week for about 20-30 mins whether it's dancing or a workout on UA-cam and I walk at minimum 7,000 steps a day, and last but not least sleep 7-8 hours everynight.
I started Intermittent Fasting in March 2021 because I wa diagnosed with Chronic Kidney Disease and I wanted to lessen the strain on my kidneys. As someone who ate all the time, night or day, It was actually easier than I thought it would be. It does provide structure and freedom because you're either eating during your window or fasting...there's no in-between. After seven weeks of IF I added KETO because I needed to lose weight. I've now lost 71 pounds and I'm still doing IF and KETO. As someone who had absolutely no control, IF has helped me tremendously. I wish that I had known about it 10 years ago.
Anyone with an 8 1/2 hour day (10 1/2 if you count taking buses to and from) would end up having to eat either their last meal or their first meal on their lunch break. Eating at work sucks. I eat after my work out as I start my day and after work at the end of my day, shortly before bed. I hear a lot about burning fat and being fat adapted. I also hear that the body will burn muscle first before it burns fat. (That fat cells are almost as protected as brain cells.) Confusing. Intermittent fasting as a way of controlling calorie intake while eating enjoyably sized meals of satisfying food is definitely the way to go. I come to this site because Dr. Gillaspy always confirms all the things that worked for me over the past 37 years that all the nutritionists of my day were opposed to. I appreciate the honesty on this channel, as to what really works, instead of the usual nutritionists parroting what they were taught or pushing a pet theory that no one found helpful or true to experience.
Do the meals have to be done at the same time every time? I will have my breakfast between 3:30am-6:00am, because if my work schedule then have my lunch/ dinner between 3:30-7 pm. But I'll be honest if I don't have some kind of snack in between I get super tired, so I try to have a banana or some kind of fruit. When I was younger I could go with out eating in the morning till 1pm. But my job is extremely physical. I can’t anymore
I find that when I try to do the 2 meals a day with the 8:00-2:00 method, I have trouble with RLS while I am laying down trying to fall asleep. Any advice for this problem? Thanks
Two things have helped me with this- A brisk walk before bed. Get that energy out. Or, magnesium lotion on my legs, especially my calves. Ancient Minerals brand is my favorite.
You can, certainly, but you are not truly 2MAD if you have cream in your coffee during your fasting window. Cream has calories and therefore counts as a snack. So you would be 2MAD with a morning snack. Which, if it works for you, is just peachy. You don’t need permission from anyone.
Martha I have been doing coffee& cream in the morning and usually have a meal at around 11am onwards and then another around 5-7pm ! I am a 63year old male and I have never felt better ! I was previously on Nexium for 8 years before I changed to low carb / low sugar basically Keto/ Carnivore and have had not had one Nexium for over 3 years !
Hi Becky! Loving your channel. For the longer method, could I still lose weight even without the longer fast? I'm thinking it could be a good way to fast around my cycle.
I'm trying something new recently. As far as I know, nobody on youtube is talking about this eating strategy: I'm eating two meals a day, the first at 8 am and the second at 8 pm (just an example). This allows me to have two gaps of 12 hours between my fed states, and it divides equally the day of 24 hours into half post-prandial state and half post-absorptive state. I know that's not enough to start ketosis or gluconeogenesis or autophagy, BUT is enough to bring down my insulin and use a large part of the glycogen stored in liver and muscles, so that at the next meal I'll be more insulin sensitive because I'll have some space to store it away from the bloodstream, avoiding it from going straight into my fat tissue and any insulin/glucose spike. Does it make any sense? Basically I'm skipping lunch and all kinds of snacks between meals. It's very easy and allows me to work/study during the day without distractions and I can even use my hypothetical "lunch break" to take a walk or workout. I've chosen this method because I was afraid of certain doctors/scientists saying that for females hormones it's not so good to fast for more than 14 hours a day. Greetings from an Italian girl who is dealing with acne and irregular cycle :)
@@kaylaandmond pretty well actually. You should defenitely try different approach and find what you feel most safe doing :) Acne almost cleared and my cycle is still a bit longer than normal but regular.
Doc, thank you for all the informative and motivational vids you put out and more good success to you. May I make a vid request on lectins, your take on them and perhaps some 'break-down' video on how they affect the body according to neutral research that may be out there for layman like me, thank you if you get the time or not. Best wishes.
I've been doing 2 meals a day for 1 year now, and it feels great, but I've lost significant amount of muscle. I'd like an advice on how to adjust my eating protocol, to get my muscle back, and still have 2 meals a day....
I'm trying to get my boyfriend on your plan. So far so good. He did the early two-meal-a-day option the other day. I can't seem to do that -- 20/4 suits me. Thanks!
So how many times do you eat if you are doing the 20/4. I like that method also and mostly I will have breakfast dinner and a small meal like a soja yoghurt with some nuts. 😁
This is the key to controlling insulin and losing weight, and it's actually fun. It’s fun simply because you have finally taken control of your eating and are not at the mercy of your emotions or any other influencers in your midst. We learned a long time ago that we need three meals a day -- maybe when we are children until we stop growing usually in our late teens. After that, we should go with two meals in our twenties, and then make it one meal a day after that. Yesterday, I had a cup of coffee with a tab of butter. Three hours later had a nice homemade leafy-green salad with a few small slices of steak, dressed with extra virgin olive oil and lemon juice. I drink purified water that provides the electrolytes I need. I take my supplements with my meal(s). Feel great! I alternate my days between riding my bike an hour or so and moderate exercise, stretching, and low intensity strength training at home. If you are a very outgoing, socialble person, anything less than three meals a day could be a major challenge as eating and socializing seem to go hand-in-hand. Start a social "club" for like-minded individuals.
Dr Becky - can we shift between styles of fasting weekly? My schedule allows for short early fasting 4 times a week and requires long fasting for three Is that too confusing for the body?
I like the thought of only having to focus on eating two meals a day and I can more or less stick to the eating window, but I struggle eating a meal in one sitting. I feel full quickly with very little volume and return to the second part later. I wonder how I could change that so I don't feel the discomfort of fullness but don't graze on my meal continously. I still lose weight, but I don't think this grazing style is good.
Two meals a day: Breakfast at 8am-Supper at 4:00pm. Sleeping at 8:00pm. Rinse and repeat. This is the schedule I’ve been doing for the past couple days. Let’s see where it takes me.
Hi dr Beckie I’m a diabetic on metformin 1500 per day and insulin injections 3 times a day 15 units each time I really need to stop those injections and I’m told by dr Ken berry and dr Eric berg that berberine is as good as metformin if not better without the side effects I trust you a lot and watch all your videos can you advise me how to do that how to start do I gradually reduce my injections my metformin do intermittent fasting, reduce my carbs intake could you pls advice. I thank you dr beckie you’re a real gain to this world God bless you
@@beckygillaspy Thank you Dr Beckie for your reply unfortunately my doctor has no idea about berberine and as a matter of fact he heaps no idea about anything to do about natural therapies. He is very caring but only deals alopathically. But I thank you for your quick reply
A question I hope this community can help me answer. I’m going through a phase of work related traveling, so my fasting schedule is not stable. I always fast for at least 12 hours, but some days I can reach 14, others 16. Is changing the number of hours I fast somehow confusing for my body; Would it be best to stay to my 12 predictable fasting hours, or si it OK to sneak in longer fasting periods when I can? I would really appreciate your input on this. Thanks!!
Thank you doc. I normally eat 300 to 400 calories in one meal. So if i eat 1000 calories a day would that be bad for my metabolism which I feel is already gone haywire 🥺
I found that eating some sweets with my dinner does not cause cravings as long as I never snack between the two meals. I like my lunch to be a small Keto meal and my dinner to be normal, anything I want within one hour. Carbs , protein, fats, vegetables, etc. As much as I want to feel pleasantly full. This is called ''The Carbohydrate Addicts Diet'' (CAD) created by Dr. Rachael Heller and Dr. Richard Heller. Both are scientists. A fantastic book from the early 1990s.
![Appetite Suppressants: EAT THIS Before a Meal to EAT LESS [Preloading]](http://i.ytimg.com/vi/gItOlBba1EQ/mqdefault.jpg)
Get Dr. Becky's List of 100 Low Carb Foods: drbeckyfitness.com/low-carb-food-list/
I eat one meal at 6 am and one meal at 6 pm ( im an early riser). Love it!! 2 meals a day . 12 hours apart no snacking
Does it help in weight loss ?
@@namra8547 yes! Just make sure you eat protein and veggies!!
that's actually a pretty good plan. I am up at 6:30 am so I guess as long as I eat (let's say) a protein (chicken, eggs etc.) and veggie I am good to go. Today I am making a soup that I will have for dinner. Soup has veggies (cabbage, carrots, celery, zucchini) and have made meatballs (for the protein) and gonna add lentils for fibre.
@@lovelife2day that sounds delicious!
Just want to say that I love how you keep your videos short, sweet and to the point! So many people/channels put out 25 minute videos to say what can be said in 10 minutes or less. I’ve got my IF down to 18/6 with a meal at the start and end of my window and a snack in the middle.
I do a two meal a day but picked times that seemed to be my body s natural feed times, for me 11:am and 5 pm. Made it easier to stick to on weekends.
7 am - 12pm works great super easy having sparkling water helps later in the day.
I have been low carb ( less than 20 total carbs a day) for over 5 years. The last 3-4 years I have been on a 2 meal a day schedule; 12-1pm & 5-6 pm. I have never been an morning eater so this works great for me. When I first started eating this way if you had told me I would eventually be eating 2 meals a day and not snacking I would not have believed you. I was a full blown carb addict. Once I started eating during the day I would not stop and was constantly thinking about food. Always! The best NSV’s with eating low carb, is my rarely ever getting hungry and my rarely ever thinking about food.
My window time is breakfast and then late lunch 2 pm or 3 while I'm active during the day and rest time and intermittent fast at night. It works for me. Awesome video!
I follow the 8am to 2pm fasting option. This is best for me since I need to eat breakfast. Also if i eat a large salad for lunch/dinner I stay full until bed time.
This was so helpful. When I first started I did 1 meal a day. Eventually I found it too difficult and started eating 2 meals a day. Much more tolerable AND I'm still losing weight!
Thanks Dr Becky!!!
Good to hear, Amy!
Hi can i ask did you switch to specifc style of food e.g. low carb or keto etc? Thanks
@@TA-mr3pe hi T.A
Mostly Keto. Lots of scram b led eggs, g r found beef salmon.
Same
I started off with three meals a day then to two meals and a snack now two meals but I a good meal .. u have to be realistic on your approach if u suffer after one day it won’t last.. I prefer to skip breakfast because I haven’t ate all night so later on I can eat at 1 pm and kno after that I can also eat at 5 pm and then fast we’ll that’s what I do
Thank you so much Dr Becky because of your teaching I have learned my window and I don't eat after 2:00 I'm back to losing again and I am so excited back down in the hundred and seventies and I will keep you posted!!!!!
Yes👍👍👍. Don t eat after 2 am😂🤣😂.
I like the 18 six routine. I skipped breakfast. I have skipped breakfast for years despite always hearing it's the most important meal of the day. This is very easy for me to maintain. I may eventually adapt to one meal a day
Your "breakfast" is just hours later :) .
Breakfast really isn’t as important as most people think. I skip breakfast too
As a very low-income single guy of 60, receiving no government checks, I live on two bowls of cereal per day. Have tried to pick the best yet affordable ones. I use the long method, eating the first bowl for breakfast around 4am, and the second one for dinner (supper here in the South) at about 4pm.
You'll be able to collect soon
I've been doing 16.8 and my cortisol level was higher than now I'm doing 12:12h with 2 meals skipping lunch and I feel the best
Thank you kindly Dr Becky. When I eat 2 meals a day (it’s either 9 am & 2:30 pm OR 8 am & 1:30 pm). Sometimes I like to throw in a wrench and eat 10:30 am & then 4:30 or 5 pm. I try to switch it up at times with doing an OMAD (one meal a day) a day sometimes too. Hello and well wishes from Canada Dr Becky & Dr Keith 🙋🏻♀️
Thank you so much Dr Becky, I have started my 2 meals a day and have found it wonderful, lost weight already, I dont have a loy of weight to lose, but vrery gtrateful to you for for your video's and everything you have told us has made so much sence, understanding about how our body works.
You sre the best.
Yes I usually eat between 11:00-3:00…2 meals but I’ve stopped losing weight. 178cm, 76kgs
Thank you for the eating information. This way of getting my blood sugar under control.
Hello Dr. Becky! Thank you for the great information! As of now, I am enjoying two meals. I eat breakfast at 6 am, and then I eat dinner at 5 pm, and then that is it.
Thank you very, very much. A lot of videos are helpful but you answered my question that none of the others have. Now I know I’m a long method guy. Just makes more sense to me and seems to work where my schedule is concerned. Others made it sound like if it wasn’t a 6 hour window or maybe 8, you wouldn’t reap the same benefits. I need to eat usually around 10 am and again at about 7 or so. A 9 hour widow, or thereabouts, seems best for me if I’m keeping it to 2 lower carb meals, protein and fat, and no snacks. Thanks again for your thorough explanation.
IF and 2MAD works well with a mid day protein snack. I like the long method.
So 3 meals a day?
@@jamesbond3391 a snack is not meal.
You got me with the soda I love Sprite. It hasn't hurt my weight loss goals. 😅
Informative as usual. I hope you and Dr Keith had a lovely Easter🕊
We did! Thank you. I hope your Easter was blessed as well, So Blessed!
15-00 - 19-00 4 hour window works amazing for me 👌
I've read that sugar feeds cancer. I'm not sure if that's true but I try not to consume a lot of sugar as I have stage 4 prostate cancer. My urologist however, says most die with it, not from it. There's always the option of having it removed but so far it's being controlled. I am a sugar addict, have been all my life. Whole foods like vegetables and soups help suppress the sugar cravings. That is why I watch and listen to Dr Becky's videos as it motivates me to do better with my diet.
Thank you for all you do and a big thumbs up to you 👍
Does coffee with collagen, cream, and MCT oil count as a meal? I have this in the morning before my 1.5 mile swim. Then I have a small meal around 11, and dinner at 530ish.
Of course it does. Calories are a meal
@@pete801 bullet proof coffee is not a meal on keto!!
@@cmk01 sign me up to Keto then 💪💪💪💪💪💪💪
@@cmk01 she said cream
If it has cream then I would say yes. Take out the cream and I would say no.
Interesting information. Thank you for sharing!
Can you do a video on fermented foods like yogurt, kefir, lactobacillus vegetables, saurkraut and kombucha and the effect on weight loss.
Thank you for the list. Much appreciated
Thanks Doc Becky...I prefer to refine my mindless snacking into semi-mindless snacking! For example, I'll have 1st meal at 1pm, and 2nd meal at 8pm. Since I typically go to bed at around 1am, I do feel compelled to snack some after the 8pm 2nd meal and 1am bedtime. To assist this process of caloric restriction, my late-night snacks are typically something like very low sugar good plain yogurt with some berries. I applaud those who do ZMS, zero mindless snacking!
Thank you.
I think it's time to do the morningish/afternoonish pattern, and burn away the fat overnight. 🙋♀️ yo-yo-bad- eating-damaged-metabolism type. Thanks for this!
Thank you!!
Thanks Dr Becky, you are a voice of reason for us your viewers🙂 unfortunately i am still so overwhelmed on which of the 3 methods to follow:
1. In my experience the early time restricted eating method is most effective but it has some downsides like i find it difficult to sleep at night and also i miss having dinner with the family
2. The short method is probably the most practical but i find that im irritated, tired and hangry by lunch time eventhough i mostly now eat low carb....i dont dare to try this method on days when im with my family so i dont take my hanger out on them😅
3. The long method is probably then the best method for me and i remember in my early youth eating this way since my school had an early 'lunch break' @ 10 30 and then i wouldnt eat again till dinner around 7ish...but i find it hard to go for sooo long without snacking.... i hope i figure out the best method and stick with it😶
I feel like you too! Im always hangry by noon and can lash out
Thanks so much Dr. Becky! I always find your tips and videos very helpful.
Thank you Dr Becky for your wonderful informative videos. I'm so glad I found you and have learned so much through your teaching. I've been doing IF for 3 years but there is always something new to learn and appreciate about fasting! And it is part of God's plan for good health benefits. God bless you ! ♥️
Glad to have found you again. Have not seen many of your videos. Hope your husband is doing well. Bless you both.
Thank you very much for this video doctor. My question: Do you still get any benefits if you do the long modality but don't have low carb breakfast?
For breakfast I normally have two eggs with bread and butter and a coffee with cream. I sometimes add bacon or natural Greek yogurt with walnuts.
How about morning and evening meals ? I train twice a day morning and evening
Thanks for sharing great tips🙏😍 lots of love from arctic Norrway 🙌🏵🌼🌹🌺🌻
Is there a pattern that covers endless grazing in the evening? Maybe start at 6:00, end at 10:00?
As long as you are eating quality food when you graze, do what works for you. There’s no right or wrong time.
Can you do breakfast at 8:00am skip lunch and snacks and do dinner no later than 8:00pm?
Breakfast at 7am... Lunch 1pm feel great, lost weight, more energy...
I do 1 hour walking a day
This is great motivation for me to care more about my body fuel and eating times!
peas & gravy davie
scotland
reached a weight , where people openly comment
blackcab taxi
over 60
5-10 , 17stone 6
the long diet pefectly fits my shift
work - 6pm - 3am
up - 11am
new possible diet long
11 :15
breakfast
porridge / semi milk / tablespoon light brown sugur / 2 x tablespoon single cream
20:30
main meal
wrap
chicken, cheese, fajita black
bean, sweetcorn and pepper mix, avocado,
lettuce, coriander and jalapeño sauce in
toasted flatbread
Thanks, I do the early plan.
I eat brunch/lunch and dinner, I give myself a range so I can make it a lifestyle for the rest of my days, so my first meal is between 11am -1pm and second is between 6pm - 8pm so I don't think too much about it and just go about my day, if it's 10am in the morning and I feel hungry I tell myself it's just another hour then I can eat, some times when it reach 11am I don't even feel hungry anymore and end up eating at 12 or 1pm that way it's easier to stick to and also I try to be mindful but not count calories, just make sure my meals are balanced with carbs (brown rice, whole wheat pasta or potato etc) veggies and Protein, I also eat a normal portion of food even If I'm not the one who cooked the food and I don't know the calories, not piling on food on my plate or jumping for the food scale. I try to exercise 3-4x a week for about 20-30 mins whether it's dancing or a workout on UA-cam and I walk at minimum 7,000 steps a day, and last but not least sleep 7-8 hours everynight.
I just saw this channel, I subcribed and I am going to give this a try
Very helpful!! Thank you Becky!
Dr Becky, thank you for all your good information
Great video!!
I started Intermittent Fasting in March 2021 because I wa diagnosed with Chronic Kidney Disease and I wanted to lessen the strain on my kidneys.
As someone who ate all the time, night or day, It was actually easier than I thought it would be. It does provide structure and freedom because you're either eating during your window or fasting...there's no in-between.
After seven weeks of IF I added KETO because I needed to lose weight. I've now lost 71 pounds and I'm still doing IF and KETO. As someone who had absolutely no control, IF has helped me tremendously. I wish that I had known about it 10 years ago.
Thank you for sharing. If I eat before 4pm I am hungry again at 9pm 🤔
Do you have a book on what you shared about 2 meal a day
I do brunch and dinner. Not to lose weight, but to keep my digestion working at its optimum.
May i have protien shKe or coconut water in 2 meals a day plan
Hi just watched your video for the 1st time. Will be giving this a go thanks 😊
Anyone with an 8 1/2 hour day (10 1/2 if you count taking buses to and from) would end up having to eat either their last meal or their first meal on their lunch break. Eating at work sucks. I eat after my work out as I start my day and after work at the end of my day, shortly before bed. I hear a lot about burning fat and being fat adapted. I also hear that the body will burn muscle first before it burns fat. (That fat cells are almost as protected as brain cells.) Confusing. Intermittent fasting as a way of controlling calorie intake while eating enjoyably sized meals of satisfying food is definitely the way to go. I come to this site because Dr. Gillaspy always confirms all the things that worked for me over the past 37 years that all the nutritionists of my day were opposed to. I appreciate the honesty on this channel, as to what really works, instead of the usual nutritionists parroting what they were taught or pushing a pet theory that no one found helpful or true to experience.
Thank you doctor. Fish or chicken after noon, red meat at 5pm for me. No snacks and no alcohol anymore.
2 MAD works great for me !
Do the meals have to be done at the same time every time? I will have my breakfast between 3:30am-6:00am, because if my work schedule then have my lunch/ dinner between 3:30-7 pm. But I'll be honest if I don't have some kind of snack in between I get super tired, so I try to have a banana or some kind of fruit. When I was younger I could go with out eating in the morning till 1pm. But my job is extremely physical. I can’t anymore
Wonderful. ⭐️
I'm working on eating earlier. Today I finished at 3:30. I will aim for earlier.
Just want to know how much water consume?
Can you have snacks such as an apple?
I was hoping you were going to make a new video !!!! ❤️ 💙 💜
I fixed prediabetes, and lost some weight with 16-18.24 two meals a day. I also did a low carb, less than 50 carbs, diet.
Thank you so much, Dr. Becky! You are gem. I’m learning a lot from you.
Me too
I find that when I try to do the 2 meals a day with the 8:00-2:00 method, I have trouble with RLS while I am laying down trying to fall asleep. Any advice for this problem? Thanks
Two things have helped me with this-
A brisk walk before bed. Get that energy out.
Or, magnesium lotion on my legs, especially my calves. Ancient Minerals brand is my favorite.
Can you still drink water before or after that time?
You are an inspiration
Can you still start the morning w/coffee & cream, then do the 2 meal day, any tips? Thanks
You can, certainly, but you are not truly 2MAD if you have cream in your coffee during your fasting window. Cream has calories and therefore counts as a snack. So you would be 2MAD with a morning snack. Which, if it works for you, is just peachy. You don’t need permission from anyone.
Martha I have been doing coffee& cream in the morning and usually have a meal at around 11am onwards and then another around 5-7pm ! I am a 63year old male and I have never felt better ! I was previously on Nexium for 8 years before I changed to low carb / low sugar basically Keto/ Carnivore and have had not had one Nexium for over 3 years !
Exactly Our Hotel Breakfast 8-9am Then Small Snack At 5pm Gym Time 11 - 1 pm Retired Life Blk Coffee To Help Evening Cravings
really good vid!
Hi Becky! Loving your channel. For the longer method, could I still lose weight even without the longer fast? I'm thinking it could be a good way to fast around my cycle.
🥰🥰🥰✅
Great video thanks 🙏🙏🙏
God Bless You 🙏🙏🙏🥰
I'm trying something new recently. As far as I know, nobody on youtube is talking about this eating strategy: I'm eating two meals a day, the first at 8 am and the second at 8 pm (just an example). This allows me to have two gaps of 12 hours between my fed states, and it divides equally the day of 24 hours into half post-prandial state and half post-absorptive state.
I know that's not enough to start ketosis or gluconeogenesis or autophagy, BUT is enough to bring down my insulin and use a large part of the glycogen stored in liver and muscles, so that at the next meal I'll be more insulin sensitive because I'll have some space to store it away from the bloodstream, avoiding it from going straight into my fat tissue and any insulin/glucose spike.
Does it make any sense? Basically I'm skipping lunch and all kinds of snacks between meals. It's very easy and allows me to work/study during the day without distractions and I can even use my hypothetical "lunch break" to take a walk or workout. I've chosen this method because I was afraid of certain doctors/scientists saying that for females hormones it's not so good to fast for more than 14 hours a day.
Greetings from an Italian girl who is dealing with acne and irregular cycle :)
How did it go?
@@kaylaandmond pretty well actually. You should defenitely try different approach and find what you feel most safe doing :)
Acne almost cleared and my cycle is still a bit longer than normal but regular.
I work 3 pm to 10pm. when I am supposed to eat the two meals I am also diabetic type 2
How much do I eat for those two meals if I want to maintain my weight?
Doc, thank you for all the informative and motivational vids you put out and more good success to you.
May I make a vid request on lectins, your take on them and perhaps some 'break-down' video on how they affect the body according to neutral research that may be out there for layman like me, thank you if you get the time or not. Best wishes.
I've been doing 2 meals a day for 1 year now, and it feels great, but I've lost significant amount of muscle. I'd like an advice on how to adjust my eating protocol, to get my muscle back, and still have 2 meals a day....
Eat more calories
I'm trying to get my boyfriend on your plan. So far so good. He did the early two-meal-a-day option the other day. I can't seem to do that -- 20/4 suits me. Thanks!
So how many times do you eat if you are doing the 20/4. I like that method also and mostly I will have breakfast dinner and a small meal like a soja yoghurt with some nuts. 😁
@@sorbak5050 I usually eat a late lunch around 3 pm, and then dinner at 6 pm. I think it'd be fine if you incorporated your small meal in there too.
Can you tell me how much food you eat and what you eat? I want to start eating 2 a day but I'm afraid I won't eat enough food
I find it better for me to eat around 2 pm and finish at 6 pm. There are also times when I can skip the meal at 2. Been working well so far.
This is the key to controlling insulin and losing weight, and it's actually fun. It’s fun simply because you have finally taken control of your eating and are not at the mercy of your emotions or any other influencers in your midst. We learned a long time ago that we need three meals a day -- maybe when we are children until we stop growing usually in our late teens. After that, we should go with two meals in our twenties, and then make it one meal a day after that. Yesterday, I had a cup of coffee with a tab of butter. Three hours later had a nice homemade leafy-green salad with a few small slices of steak, dressed with extra virgin olive oil and lemon juice. I drink purified water that provides the electrolytes I need. I take my supplements with my meal(s). Feel great! I alternate my days between riding my bike an hour or so and moderate exercise, stretching, and low intensity strength training at home. If you are a very outgoing, socialble person, anything less than three meals a day could be a major challenge as eating and socializing seem to go hand-in-hand. Start a social "club" for like-minded individuals.
Can I still have coffee with half and half and collagen peptides in the morning?🌷
Hi Annette, I believe I discuss all of this in my "What Breaks a Fast Video." You can find it on my channel page.
Dr Becky - can we shift between styles of fasting weekly?
My schedule allows for short early fasting 4 times a week and requires long fasting for three
Is that too confusing for the body?
I like the thought of only having to focus on eating two meals a day and I can more or less stick to the eating window, but I struggle eating a meal in one sitting. I feel full quickly with very little volume and return to the second part later. I wonder how I could change that so I don't feel the discomfort of fullness but don't graze on my meal continously. I still lose weight, but I don't think this grazing style is good.
Two meals a day: Breakfast at 8am-Supper at 4:00pm. Sleeping at 8:00pm. Rinse and repeat. This is the schedule I’ve been doing for the past couple days. Let’s see where it takes me.
Update: I failed after a week
@@GhostyMist ☠️☠️☠️☠️☠️☠️
@@lou9148 😂😂😂 yeah it was an unrealistic goal plan for sure
Good luck
@@GhostyMistoh hell nah 💀💀💀
I eat breakfast around at 8 am and have dinner around 6/7pm . IS this okay?
How do you do 2 meals a day with keto?
I m doing 16:8.
Hi dr Beckie I’m a diabetic on metformin 1500 per day and insulin injections 3 times a day 15 units each time I really need to stop those injections and I’m told by dr Ken berry and dr Eric berg that berberine is as good as metformin if not better without the side effects I trust you a lot and watch all your videos can you advise me how to do that how to start do I gradually reduce my injections my metformin do intermittent fasting, reduce my carbs intake could you pls advice. I thank you dr beckie you’re a real gain to this world God bless you
Hi Anthony, I appreciate your comment. However, you'll want to consult with your doctor before changing your medication routine.
@@beckygillaspy
Thank you Dr Beckie for your reply unfortunately my doctor has no idea about berberine and as a matter of fact he heaps no idea about anything to do about natural therapies. He is very caring but only deals alopathically. But I thank you for your quick reply
A question I hope this community can help me answer. I’m going through a phase of work related traveling, so my fasting schedule is not stable. I always fast for at least 12 hours, but some days I can reach 14, others 16. Is changing the number of hours I fast somehow confusing for my body; Would it be best to stay to my 12 predictable fasting hours, or si it OK to sneak in longer fasting periods when I can? I would really appreciate your input on this. Thanks!!
I hear it is good to change it up. Also, any extra time gives extra benefits!
Dr. Becky, thank you. Could you recommend how to include the two methods if you are working out daily?
Good question
Thank you doc. I normally eat 300 to 400 calories in one meal. So if i eat 1000 calories a day would that be bad for my metabolism which I feel is already gone haywire 🥺
Black coffee or tea doesnt break fast, correct?
correct
Some of us simply cannot function without carbs throughout the day . Everyone has a different balance and cannot go on internment fasting plans .
what about enough protein??
See her list of foods. There is no issue with a lack of protein-rich foods on it. This video is only about timing and not about the macronutrients.
@@trekkeruss thank you
I'm interested in eating 2 meals a day
Not my weight loss for me but I enjoy doing 18:6 2 days A week and 16:8 for the other days
I found that eating some sweets with my dinner does not cause cravings as long as I never snack between the two meals. I like my lunch to be a small Keto meal and my dinner to be normal, anything I want within one hour. Carbs , protein, fats, vegetables, etc. As much as I want to feel pleasantly full. This is called ''The Carbohydrate Addicts Diet'' (CAD) created by Dr. Rachael Heller and Dr. Richard Heller. Both are scientists. A fantastic book from the early 1990s.