7 Surprising Ways to Speed Up Fat-Burning (AND LOSE WEIGHT FASTER)
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- Опубліковано 14 тра 2024
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I’m going to share surprising ways to speed up fat-burning and stay in fat-burning mode.
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0:00 Introduction: Speed up fat-burning
1:40 How to tell if you’re burning fat
4:40 Things that affect fat-burning
7:20 How to burn fat fast
18:45 Check out my video on melatonin!
In this video, I want to give you all of the knowledge you need to lose weight, get into fat-burning, and stay in fat-burning.
Most people are running on stored sugar-they’re not tapping into fat. It takes between one to three months to become fully fat-adapted. But these tips can help speed up this process.
How to know if you’re fat-adapted:
1. You can go longer between meals without hunger
2. You no longer crave carbs
3. You’re energy is stable, and you have more energy
4. Your mental activity is enhanced, and your mood is elevated
5. You have increased endurance during exercise
6. You’re sleeping better
Different variables affect your ability to burn fat. But you have the ability to affect every one of these variables.
The more you control these factors, the more you can control your ability to burn fat, your metabolism, your quality of life, and your level of health.
How to speed up fat-burning:
1. Exercise
• Do HIIT only once or twice per week with plenty of recovery.
2. Take apple cider vinegar before bed
• Mix 4 to 6 oz. of water with 1 Tbsp. ACV and drink this about an hour before bed.
3. Improve your sleep
• Take vitamin D3 with vitamin K2 and B1 or nutritional yeast before bed, try a breathing technique (from my video), take a nap.
4. Lower your stress
• Take a long walk in nature, take nutritional yeast, expose yourself to infrared light, do physical work.
5. Stay consistent with lowering your carbs
• Don’t cheat on your diet, and check your A1C.
6. Do intermittent fasting
• In the beginning, consume more fat at the end of your meal to fast longer. Once you’re fat-adapted, reduce your fat. When you’ve hit your goal, add more fat to maintain your weight. Don’t go below 75 g of fat per day.
7. Consume nutrient-dense foods
• Do Healthy Keto® with quality nutrient-dense foods.
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Try these tips to speed up fat-burning.
I was addicted to opiates and benzos from age 17 to 34 with little chance of recovery. I started to intermittent fast and exercise and I've been clean for almost a year. I have turned my life around
Congratulations!! You are amazing! ❤
Awesome!!!
Wow this is seriously so cool 👍 thank you so much for sharing! This should make the news 📰
Thank u all so much!! I was on many anti depressants before I changed my diet. Eating well and eliminating all processed foods was the only thing that's helped. What we eat seriously correlates with how we feel.
@@seansimms2791 So true. Thank you so much for sharing.
1. Exercise Less (HIIT)
2. ACV before bed
3. Better sleep
4. Lower stress
5. Consistent with low carb
6. Intermittent fasting
7. Nutrient dense keto foods
All good except for ACV before sleep as this gives me heart racing/increase my pulse. Not sure why but it does that.
I appreciate this.
Read labels on ACV drinks
Each person is different too
#4 really? I'm embroiled in major family drama rn and lost a ton of weight lololol
@@izulkaburoszek1108 me too. ACV keep me awake. In the morning is better for me. I wonder if taking it during the day is better to lose weight for some people depending on their metabolism.
I was in such a bad and dark place, overweight, depressed, stressed, no energy. When I got healthy, it all started to change. Thank you Dr Berg
Keep it up, wishing you all the best. God bless.
Never go back in the dark, keep your candle always lighting your way
I’m down 25 lbs in like 5 weeks. I don’t snack at all. I eat only when hungry and cut out carbs as much as possible. I focus on fasting as long as possible between eating, however long it ‘feels’ good. I walk when I feel like it. 25 pounds to go…will be there by May. This is amazing.
So, not IF but like 24-36 hour fasts? Then eat a meal and fast as long as you can again?
When do you fast
@@tiffanymiles369520 hours is super effective. Breakfast at 10am, lunch 12pm, dinner 2pm! 😉
Today is the day! I’m turning my life around. I have no friends and no confidence because of how I look and feel, but I am going to change that!
Good luck to you my friend 👍🏿
How is it going so far?
You don't need friends!
That’s great!
You don't need friends, you just got one and you don't realize he always with you (GOD) good luck to you
"doing physical work around the house is way more important to lowering stress than physical exercise"
My new motto as a stay at home mom! Thanks, Dr. berg 👍
I did that as a Mom, if you dont take time to exercise even home, I lost almost all my muscles not focusing on eating good & exercising. 51 now & struggle to build muscle.
I notice I can kick my heart rate up more with physical house work than working out on an elliptical!
U still need to work out to build muscle
@@sana6676 there is varous research on strenght training that its benefitial for many things (long term). But you dont have to hit the gym to be healthy I walk everyday for 45 mins
@@jeanpaultongeren125 yes true any form of physical exercise is good.. I think strength training is next level
1. HIIT
2. Apple Cider Vinegar
3. Vitamin D
4. Sex (reduces stress)
5. Low Carb
6. Intermittent Fasting
7. More Keto Foods in the beginning
8. Healthy Foods
Thank you!
Took 9 minutes to get to the point of video
What is HIIT
@@carolynperry768 High Intensity Interval Training
@carolynperry768 high intensity interval training
Been watching your vids for a while now - I’m 32 and been over weight my whole life. Been intermittent fasting for 2 weeks now and I’m also eating a very low carb diet. (Counting labels but I’m not in keto) and holy hell man I’ve dropped a very good amount of weight.
Incorporating HIIT sprints, low carb/Leto plus intermittent fasting is the KEY.
Anybody reading this wanting a sign, this is your sign.
This WILL work.
It's June 14th and I started the keto way on January 1st. I'm 6'2" and my starting weight was 345lbs. I'm happy to say that I am down to 225lbs. and the difference in the way I feel is remarkable.
@JerryHicks, how many hours do you go? Or did you start at? How many hours do you do now?
@@sararlgarrett I fast for 18 hours. I eat two meals. A small lunch at noon (350-400 cal) and a much larger dinner at 6pm (600-700 cal). It's quite the calorie deficit I know but I do not feel the urge to go beyond that. I'm steady losing weight even 2 and a half months after starting the diet.
@@kmcel190 thank you so much for sharing. I made it to 18 hours yesterday. I actually lost 3 pounds this week. I do the 2 meals also. I'm not down on calories just yet, but only consuming high quality fats and proteins. Avocados and grass fed ground beef. 4 eggs per day with sausage.
Did you incorporate resistance training?
What kind of thing do you eat for lunch and dinner Jerry ? (If you don’t mind me asking)
I have been following you and because of your advices I managed to lose 60 kg weight . I was 144 kg but now I am 84 kg . Thanks a lot doc ❤
Congratulations! Thank you for sharing! Could you tell us more about it and would you be willing to submit it here, so that Dr. Berg can share it? Please use this link:
www.drberg.com/add-client-success-story
How long did it take and what diet did you follow? did you do workout in gyms or just excercise at home?
Has the weight stayed off?
took me 6 months no gym just walking and running ,
@@tanyawieczorek6603 yes ,
Dr.Berg I`m 79 years old now,the way I was living my life was going down hill fast.Many things were bad health wise.I watch every program of yours I can find.Within a week I was doing one meal a day.I started at 236 pounds in one month I`am 232 pounds.I sleep very well and feel so much better than I used to.And this just the start,thank you for saving my life.
My fasting journey has been going gr8t! It will be three weeks since I started. I was at 198 ,I'm now at 186. My goal is 175 and will be 62 March 8th and living my best life. I have several co workers and friends following you now. Thanks and God Bless
Current I'm 198
Started at 213
Hope it's still going well. Isn't it crazy how much more energy you have now?
2 months on OMAD and keto... With some 48 hrs prolonged fasting..... Still learning..... . Down with 25 lbs of FAT. Working on the last 15 lbs. Loving the results... I no longer have headaches of any sort.... My period has noo pain and the flow seems quite regulated instead of over flowing on day two .. My energy level is at its peak... My face is glowing now... though on week 4 I was having some kind of rough cheeks with rash... Cant thank you enough Dr. Eric. I do understand how everything works inside the body now. May the most high bless you even more. We need more true Human's like you. Much love from ETHIOPIA 🇪🇹
Awesome 👏 so inspiring! Thank you so much for sharing.
Wow!!!! That’s wonderful!
Hello from Oregon, USA!!!!
Thank you for inspiring me!😁🙋♀️
I started having muscle cramps in 1 leg after 4 days. not sure what your diet included though
@@priyankaojha1 you have to consume more electrolytes
jesus tells us to eat bread, so I keep eating bread
I started following you on Jan. 5th at 250 today I'm 223. Thank you for all that you do!
You're awesome. Congratulations!
@@daniellefrechette900 Thank you!
That’s awesome. Congrats!
Wow how did you do that? What are the most helpful Tips?
@@ceylondiva I actually found Dr. Berg because I was scared about the Keto flu. So I followed a video of his to prevent that, and I really didn't suffer from it at all.
I have started drinking Dr. Berg's recommendation on apple cider vinegar, lemon juice and water (before I eat). I don't like the drink so I would chug it at the kitchen sink as fast as I could and I don't drink it everyday.
I stopped eating and buying carbs that are not on the menu. I'm raising five kids by myself and don't have a fixed income so I can't afford the best meat, but when I can I do my best.
I should have waited or maybe taken it slower when pushing my breakfast back and then getting to one meal a day, but to tell you the truth, I just jumped right into that. It was for me easier to just do one meal, but for a couple weeks I was eating two peperoni sticks like a meal and then later eat my meal. And I would only eat in a four hour window that I gave myself from 6 to 10pm.
I have not started incorporating exercise into my weeks yet, but I am an active woman that retrieves and splits firewood. I live on a goat farm and have to do all of my chores by hand such as dishes, laundry, etc.
I also learned how to make a bread like thing from a woman from KetoFocus using an egg, cheese, and a waffle iron. I make those and keep them in the fridge for like tuna salad sandwiches. Something quick when it's getting late and I'm too hungry.
I really hope that helps you. I did my best, but really it's just starting it and actually doing it I think.
Number five: Hormones, as well as number 14: Metabolic rate.
Thank you for your generosity Dr. Berg 👊🏽.
I'm 40 in the Air Force that likes to workout but struggles to lose weight. This video by far has been the most educational one I've seen in a long time...The roadmap to kick starting a good and sustainable weight loss is here....thank you!
Have you started and how is it to stick with?
Stop eating
When u do eat
Eat real food
the amount of time we spend believing we can't is more thank enough time to learn how you can.
@John Alfred crypt0 investment, but you will need a professional guide on that.
@John Alfred you can reach out to him now on FB 👇
@John Alfred Mark J. Ramsey
Love this!!!
How to tell if u r fat adapted:
1- U r able to stay longer without eating
2- No cravings
3-Stable&more energy
4-Enhanced mental activity
5-Endurance to exercise
6-Better sleep
Stress is pretty hard
I appreciate what you do Dr. Berg
formula is simple - eat less calories than your body needs, and all the extra pounds are gone! you can exercise as much as you want, but if you still input more calories than you burn , you can never lose weight.
Agreed. Also, eat foods that do not have high calories. Am not sure that I agree that only exercising once or twice per week intensely will burn fat. I exercise regularly alternating cardio and weights/intense training and that has helped me to lose many kilos in the space of three months. Maybe age and health is a factor, but it depends on what your goal for training is.
I’m doing my first ever longer term fast. Never broke 24 hours before. I’m currently at 41 hours. Aiming for 48. And doing/feeling great. Thanks to your channel.
How it ended up??? 💪
I got to 59 hours a few days ago. I was so hungry.
@@emilymiguel8198 👏🏼
I often fast for at least 75hr, but keto carnivore has made me feeling just as great as fasting, plus no matter how much meat I eat, I lost weight with no bloating
Longest I did was 48, the hardest part by far is night time. Other than that it was difficult
#4. I can start a keto diet for a few days and then the cravings start - telling myself “I’ll start again Monday, or at the end of the month”. Sugar really is an addiction
Give it at least 5 days and you won’t crave it anymore. Don’t make any keto desserts until you’ve lost the weight you need. Eats lots of veggies!
Pasta... omg pasta! None of that pretend pasta helps. Keep all the cookies, candy, cakes, donuts and cokes. I have to keep it out of my house cause I'll eat a half pound by myself in one sitting.
Lemon water. A whole lemon not lemon juice.
Take it from someone who had to have a bar of chocolate every time! I don't really care about sugar now.
@@ferzinhaN but how??? I tried this and so many other ways but I really LOVE drinking tea and I CAN'T drink tea without sugar even it's just a teaspoon of sugar. I tried not taking any sugar for a whole week, once, and I just ended feeling crazy 😂
Try adding cinnamon to your tea it really helps with sugar cravings.
He literally helped solve my problems in one video, I didn’t know that I was overweight until a lot of people comment on my weight consistently. It’s a hard pill to swallow, but when I wasn’t big as I am now I felt better about myself. I have low self-esteem, anxiety, depression, insomnia, and all the above are the areas I need to work on. Thank you so much for these tips!! I’m determined to lose this weight. ❤
As he says, get healthy, lose weight.
And if I might add: get healthy, lose depression too.
You must try this
Sir, this is probably one of your finest videos! It explained everything clearly to me and as a result it will help me back to my health again. Thank you so much!
At 72, post cancer treatment, I was at 210lbs, 5'2 pre-diabetic female with constant joint pain, especially hands. Started modified keto and IF end of March; resumed daily mile walk I'd been doing pre-cancer. Today, 5 months later, I weigh 170, bloodwork in healthy range, have NO arthritis pain, just a little joint stiffness, and stopped daily pain meds. I will continue on the weight-loss/better health journey and expect more improvement. Thanks to Dr. Berg's many great health videos.
I’m 49 but IF works better for women especially PRE, menopausal or POST menopausal women With high protein (1g per body weight) PLUS just a pace walk 5-6 days a week it work Miracles
How to tell if you’re burning fat
1. Able to go longer between meals without hunger
2. No cravings
3. Stable/ more Energy
4. Enhanced mental activity: more focused, more concentrated, more creative, more stuff done. Cognitive function. Mood is elevated.
5. More endurance when you exercise
6. Sleep enhanced
6/6 after 1-2 months of following Dr. Berg’s Advice from his videos.
I've been doing intermittant fasting for a few years. What I call 'weight gain' is going from 59kg to 61kg (I'm barely 5´5´´). My first meal (desayuno) is about 1 pm - a salad with MANY vegetables - good ones (I live in Mexico ... it's all nutrient rich). Nothing on Dr. Berg's list can be argued with. I learned a bit more, and will continue working on my health. But the intermittant fasting is crucial, I think. By the way, once you get into the habit, you never feel hungry; that's just a learned habit. Cheers, y'all. This is a useful post!
This video has been really useful for me. I also like that you don't sugar coat that it takes a few months to get into the fat burning zone.
Thank you Dr. Berg. Mid-40's, type 2 Diabetic (on your common meds and slow acting insulin) and started a week and a half ago between fasting and keto, already down 5lbs. First week was a struggle but I'm beginning to feel no carb cravings. Your videos (and help) are a Godsend. Already starting to feel better w/ more energy. Goal is to get off most of my meds within the next year.
Trying to get my elderly parents on the same change as well.
Great job Wolf, I'm proud of you !! Keep it up, buddy !! And when you're ready to start taking cold showers I'm here for you, waiting. If you find the secret to changing an elderly parents diet, please let me know.
Update brotha??
How do you resist hunger when diabitic
Thanks doc. The beard looks good now u look like a real man 👍
What may help is diet coke.
In my first week of IF. Learning not to snack, drink water when I’m thirsty and only eat when I’m “truly” hungry. Just this alone has helped keep my migraines at bay. These videos are a wealth of information, thank you for sharing! God Bless!!
You shouldn’t drink water?
I'm not a doctor but I think you should be drinking much more water than you are. Also alot of migraines are the result of dehydration. Otherwise I think you're doing great. Good luck.
I took nohandlebravo to mean this: learning to drink water when I'm thirsty, only eat when hungry, and not snack.
Thank you dr Berg you really changed my life, I have done dozens of methods but I finally could control my body weight! I have been doing Intermittent fasting and keto diet combined for 20 days now and I am sharing my experince here. I have developed four daily routins, one is drinking diluted fresh lemon water, eating 5 almonds every morning, drinking diluted 2 table spoon apple cider vinager after my main meal at 12 and drinking 2 cups of green tea and cinnamon in the evening. I reduced my main meals to one at 12pm and I do not let my insulin spike any other time during 24 hours. I eat lots of green vegetables with my lunch and I am so happy with my diet right now and my cravings are long gone! Now I lose 300 to 500 grams in a single day which is amazing!! I was 107 kg at first and after 20 days I am 98 now!
Well done! Keep it up... but is losing this much at short amount of time healthy?
Have to thank the doctor for the hibiscus tea suggestion for high blood pressure. I ruled everything else out but my breathing and lung capacity increased greatly overnight. The videos are great!
Thank you!
I’d say age is the hardest…. I just can’t seem to stop getting older 😳
Well, there's one certain way to stop getting older ...
@@AetheriusLamia😂😂
I started cutting back on birthdays when I was 45.... I am staying here
It's better than the alternative!
Once you think you are good at getting older, it all ends
I'm 5'3 . Starting weight 189lbs. June 15,2022.
Weight now july 16,2022 - 163lbs.
Achieved with keto, intermittent fasting, and Monday Wednesday Friday workout routine. 💪
You lost 26 pounds in a month?!
Losing that much in a month is not healthy at all. I recommend to stick to losing 1 to 2 pounds a week which would mean at most 8 pounds a month.
That's amazing! That requires a lot of dedication and discipline! Congratulations ♡
@@postingbmwm3 that is not necessarily the case when doing IF because you use your fat for energy and preserve your metabolism.
@@sarastanley4735 .... but.... the doc just said it takes 1-3 months to get into the fast burning / fat adaptive state.
I doubt she was in a fat adaptive state either before or during this 1 month period.
I started keto Feb 2, with 18 hr fasting and 2 meals, I have lost 15 pounds but just a couple of inches. I will be 90 next month, and have been doing just regular exercises once or twice a day
and I am a clean freak, so I am always cleaning something (lol). My icu was 8.5 and is now 4.7
and Im totally in love with the keto plan, but sometimes I cant eat it all before I get full. I have a
pacemaker, and had high blood pressure prior to starting keto, hoping it will be regulated now.
Thank you for your videos, they have really been an inspiration to me.
Way to go, Doreen. That's inspiring.
Love seeing posts like these. Hope ur doing good.
I've been intermitting fasting for over a year and OMAD for about 4 months. I will never go back. The only thing that I have really struggled with is the social aspect, not eating lunch with friends and family. Breakfast has always been more of a solo thing so that wasn't much of a change. I have decided to make dinner the one meal so I can eat with my family. Thanks for all of your guidance and suggestions over this year. Couldn't have done it without you!
Ive been doing intermittent fasting for the last almost 3 years. I've lost over 250lbs and counting, getting close to my goal weight. But i agree with everything you've described, from first hand experience.
Purely intermittent fasting? Or did you also do keto or such?
@@ConorFoxyss4GokuFox no just intermittent fasting. Cut out about 95% of my alcohol consumption and added in a little more movement. Even at the start of losing it, I was still eating fast food everyday and dropping pounds. Obviously cut majority of bad stuff at my current point, but goes to show even small changes can have huge payoffs.
Hello, I am 104 kg with a belly fat of about 10kg. So, in order to lose belly fat fast and gain muscle, does it matter if I take whatever type of foods [carbs, proteins, fats] as long as I limit to only one meal of 1200 cal a day after fasting for 18hrs and doing 1hr of HIIT plus 1h of power training? Thank you for your advice and comment.
@@koala10ish I don’t even track my calories. I just focus on my eating windows. Most days I do a 20 hour fast.
But I’m not an expert so I can’t really tell you a good answer for that. Best answer is technically yes, but it comes down to how you want to feel. If your not being smart about what your putting in your body and what it needs, it’s not going to be a fun time or healthy time. Atophagy with fasting will be your best friend, just make sure you’re taking care of yourself.
@@SandpaperTTV Hi, Many thanks for your detailed clarification. I am actually not after losing weight but just flatten my belly fast and gain muscle mass through whatever diet/fasting and workout it takes. What procedure do you then recommend? Best, Paul
I subscribe to all your health videos. There are so many things we don't understand let alone care to research. I do most everything you suggest with regard to my health.
Your instruction and medical health videos are beyond University standards and the benefits if followed are very rewarding. Thank you for your expertise and sharing your knowledge.
I just finished an eighteen hour fast, small meal, and now into a twenty-four hour fast. So far, lost 12 lbs and feel good.
I started intermittent fasting about 5-6 months ago. Slowly increasing it to 18-6/20-4. It was hard in the beginning because I was doing a lot of physical work at home during the time 10-12 hours a day, but as time went by I got more and more used to it. My view of food changed and I lost a lot of the cravings I used to have. At this point I have gone down from 236 pounds to around 200. 200 was my goal, but I have no plans of stopping.
Good job. Keep up the good work. Would you like to share your Keto/ IF success story on my website? I'd be happy to see your story there. Feel free to upload your story here: www.drberg.com/add-client-success-story
Thank you Dr. Berg,
I have watched several of your videos over the last month. I have learned so much and am feeling and looking better already! I really appreciate your videos on what happens when your gallbladder is removed. It has been 25 years and I had no idea of the impact! Keep up the great work.... Thank you so much!
I have been doing OMAD everyday now for about 3 weeks… today I am at 33 hours because I just wasn’t hungry when I was planning on eating yesterday 🤷🏻♀️for the first time ever passed 24 hours and I am not hungry… surprisingly, I feel great! ❤️ thank you for your videos, I watch and rewatch to keep myself in it. It is hard to get people to understand how this diet is not “starving.” 🤷🏻♀️
My experience is that once you hit hour 24,all hunger disappears. I wonder if there's some science explaining this.
It's a good thing isn't it? All the best in this journey.
What suggestions do you have for eating 75 fat grams daily on omad?
@@pattiwanyeki436 thank you ❤️
@@ncjeffhyder Aw man, I don’t really measure my grams or food, or count calories… I just eat a good meal. 🤷🏻♀️ wish I had better advice for you!
@@ncjeffhyder maybe some mayonnaise and avocado, with fatty meat and of course olive oil on your salad for example.
I am 58. Smoker for years, gave up 4 months ago. I follow ( more or less ) the diet recommendations of Dr Berg since January. My aim is weight loss. I restarted the gym in September, at a weight of 112 kg (246lbs) (clearly overweight). From September to the end of December I did not loose an ounce. At the beginning of the year my weight had not changed. I switched to Keto diet. Or my understanding of it: no bread, no butter, no dairy. Fat is olive oil, cod livers, nuts. Very low carbs: 3 ounces of oats at breakfast with 2 hard boiled eggs. 2 cups of raw cocoa with hot water. 2 Meals a day. After the gym: Rocket, Spinach, sweet potatoes, tomatoes, sauerkraut, peppers, a tin of tuna, sardines or cod liver with their oil or a steak, a breast of chicken both cooked in coconut oil. Results: 13kg (28kg) lost in 72 days that's 6.3 ounces per day! I am now 98kg (216lbs), the muscle is still building, the weight still dropping. I supplement with vitamin C,D3,B's, Zinc, Magnesium, cod liver oil, Cumin oil, Lemon juice, Curcuma, Ginger, Cinnamon. I have breakfast at 6am, dinner after training round 11pm one day out of two. I estimate my food intake when I eat at 500 calories and 1500 calories when I do. No side effects, I actually gained muscle mass while leaning, I have energy at work and a better digestion, less muscle pains, no articular problems. I never feel blotted or tired. I have a nap of 40 minutes at mid-day instead of lunch.
Training program is: 18km (11miles) on the bicycle before breakfast. 2 hours of gym 5 times a week. 5 by 5 training one week out of two. I went from 60kg (120lbs) dead-lifts in September to 120kg (240 lbs)now, military raises: 25kg (55lbs)-40kg (88lbs), inclined bench press:35kg(77lbs)-60kg(132lbs) etc...
That is the result I go from watching about ten videos of Dr Berg and following his recommendations. My aim is to drop my weight around 80kg (180 lbs), it should be reached by the end of May.
IT WORKS.
Thank you so much Dr Berg. When I reach my target weight, I will slightly increase my food intake 1500-2000 cal a day while continuing training and likely fast intermittently regurlarly .
And all that....for a woman. 🙂
If you are losing exercising to impress a woman. You should get simp award. Do it for your self.
You’re not following his advice. You’re overtraining massively, and you have not done most of the things he advised you to do in this video.
Also, this isn’t really sustainable. It’s highly unlikely you could keep that up for years. The most likely scenario is burnout.
Did you gain weight after you quit smoking?
I'm cutting soda and sugar, and now I keep a half a lemon and half a lime squished in a 16 oz cup of water, and it has really curbed that need for sweet. Plus, my skin looks amazing now.
I appreciate all the information that you have given Dr. Berg for getting rid of the sugar addiction/cravings for carbs and making anyone who follows the regimen more fat adaptive for energy purposes and less storage
I intermittent fast. eating between 4 and 7. I feel exactly how you described in the first 5 minutes. But I have been eating on fruits vegetables and eggs. Any cooking I do is in duck or goose fat. And I feel amazing from it 😊
as long as you don't do the resteraunts eat an entire 5 gallon bucket of spaghetti challenge and you get it for free. I know people who love loopholes.
I am doing the exact samething right now and even after not eating for 12 + hrs I don't feel any fatigue or weakness.
I feel exactly how he describes in the first 5 min but it only took me a week of low cal diet to feel this way. However, I was intermittent fasting for a month prior to the low calorie but I was eating calorie surplus.
@@theone6502did this change with ur age? Because I’m 18 and Ive tried intermittent fasting and it just sucked, I’d rather eat smaller meals, but 3 or 4 rather than 1 bit meal, im still very lean, with abs, but I’m curious if you had to start intermittent fasting as u aged due to the way ur body began to change?
Yes . I am 29 right now and used to eat 3 times a day but looking back I realize I was constantly bloating and gaining weight. Now I only eat once a day and it's all veggie diet and try to eat atleast one Fruita day. I am loosing weight, feeling better and has tons of energy. I think try different method don't just do intermittent fasting just gradually reduce the intake of food.
Hormones as we absolutely no control over.. and if there’s PCOS in the mix then it all feels so demotivating. But IF is doing wonders (feel like crying - getting my life and health back slowly). All the positive changes you mentioned in the first part of video - im feeling everyone.. so happy! Thankyou so much DR BERG ❤
I am what we call a binge eater, while I have learned to manage my stress, panic attacks, anxiety etc
in fact I am generally a very happy person.
I still cannot manage my appetite l am always hungry, I can latterly eat like 3 persons.
I have been doing this since a young age and suffer a lot from the consequences of my lifestyle.
Thank you, for all your work.
Sleeping more and exercising less (surprisingly) helped me loose weight many years ago. Thank you for sharing that information as I never understood why before. Love your videos!
I remember in 2018 was fresh out of college, unemployed, relaxed, had a social life and had hobbies, was looking great, then i started a corporate job, long hours sitting down, being stressed all the time, gained a lot of weight. After this video i understood the main factor was stress
Sounds good !
The most difficult factor to control for me is chemicals in food. At the beginning of my keto journey when I was still eating a lot more, it was difficult to afford organic and grass-fed food. Now that I’m fat-adapted and only eat a fraction of what I used to, it’s a non-issue.
That’s awesome!
Yeah, it doesn’t take a lot of food to keep you alive 😀
People eat weight too much food
This is the thing that many people don’t realize. You eat so much less that the cost evens out.
I started tackling weight issue (again) 11/22 after a life traumatizing period. Lost 15 lbs by 3/23 and plateaued. After I found Dr. Berg's Channel and others, I SERIOUSLY focused on my health. I knew I was IR and felt my body was inflamed. My biggest pbm was resisting eating fats; just turned 70 and grew up on yoyo dieting (starvation diets) and LC/calories in, calories out, whole grains, fruits concept. My second challenge was not eating after sunset: I finally achieved that 2 days ago: I consider my biggest achievement. I started walking, stretching, some Pilates and breathing exercises. I GAINED 5 pounds but lost 3 inches off my waist, feel as light as a feather (i can run, now), cravings and inflammation gone and I did my first 24 hour fasting day yesterday. I am now overweight and no longer obese. 30 lbs more to go but pounds do not mean much anymore: quality of life is what's important to me.
I am starting HIIT (8 min daily max) and mostly weight training (heavy: failure after 5 reps and 4 to 5 sets) At my age I want to preserve muscle and try to get 1gr protein per lean body mass weight. Good luck everybody on this journey: we need to stick with the plan: keto for life? I see many talking about keto cycling, carb up days... Anybody experienced or did it? How is it done and did it work?
I found a 3 day fat fast helped me I make tallow bombs, only eat one or two when starving,and drink down with bone broth, butter can work too but tallow super nutrient dense fat , once I do one, I start to bring the scale down the following week, Hit works yes, I also walk , stretch, and use a resistance band that really pumps my muscles the best, ACV at bed works, I'm dietbetic off insulin,can't do any carb loading, but some eat Carnavore, then have one day with healthy carbs every 4 the day , but no me, I'm staying off all forms of glucose to heal myself
you are the factor that made change possible i will never stop thanking you
Dr. Berg- My issue is hormones/drugs. You saved my life. I was 49 in 2017 when I was diagnosed with cancer and received chemotherapy every three weeks for a year. My hormones were totally out of whack and I gained 40 pounds. I was continually hungry/craving--I had no off switch. I started OMAD and have NO cravings-I don't even think about food. Not thinking about eating is a tremendous relief and I no longer have erratic energy swings. Of course, I have lost weight. I will have no trouble staying Keto with intermittent fasting. I feel better and look better. Thank you, Thank you.
Wow so inspiring. Thank you so much for sharing!
That's so awesome!! Hormones are the worst when they start to fluctuate.i Hve issues at 46 with perimenopause and I swear I have it horribly. Took his advice and got on b1 and b12 and no milk and no refined carbs along with primrose oil..and feel better already. Still a challenge though....month by month. I feel crazy. Than panicky than depressed than toooo happy. Hormones are insane.
@@liztowers2058 hi Liz, may I know what is B1 and B12? I’m experiencing per menopause now and my weight gain keep going up 😔
@@veronyong1797 vitamins. Get them at any pharmacy or health shop!!
@@veronyong1797
B1 is thiamin. B12 is B12 on the bottle. you can get them at any grocery store or CVS store 😊
I started intermittent fasting in October and within 12 weeks , I’ve come down from 97kgs to 86kgs. Just 1 meal a day is all you need to be doing. Slow down on carbs , sugar intake etc.
Two days a week hiit exercise and 3 days a week 1 hour walking. I’ve reached my goal and will continue to stay between 80-85kgs.
@Nonedrinking 7-8 glasses of water daily and eating one meal a day is the key. Salmon , chicken , tuna salad . Smashed avocado with poached eggs. Also plenty of berries . As long as you don’t eat after 5pm you’ll be fine.
@Top G if you can stop eating at least 4-5 hrs before going to sleep and go easy on bread, carbs and regular walks , would help a little. I’m no expert but the key is stop eating 4-5 hrs before bedtime.
I have the same experience, it changes my life.
Thank you for your inspiration! I needed this info! :D
@Top G Work on the sleep primarily. Better quality sleep may be your most important first move. IMHO
I am a 35yo semi-truck driver, on the road for 2 months at a time, and home for 2 weeks. Truck stop food, burgers and such plus the sedentary lifestyle led to my gaining a massive amount of body fat.
Consistent sleep schedule is the hardest thing for me to maintain.
3 weeks ago, I changed my diet from junk foods to salads, vegie sticks, unsalted nuts twice a day and cycle between fruit or cheese. 1 meat heavy meal (usually a half potroast or half a roast chicken) 1 night a week with a fasting day the next day. I gave up 1L soda/day for 2L water and a glass of almond milk.
I've gone from 275lbs to 225. I've lost 4 pant sizes, and I have seen all 6 of your signs. I haven't felt this good in a long time.
After watching this video, I think i can tweek my diet for even better fat burning efficiency.
Thank you.
I appreciate you sharing this information with us, I've learned to many things I never knew. Thank you!
Hello Dr. Eric, first and foremost, I just want to thank you for your valuable time helping those of us and many others who would become susceptible to the Syndrome X diseases. I have been following your videos for quite a while and found them helpful. Indeed I am T2D, but after following these videos and those of Dr Ekberg for three months and IF at the same time plus OMAD, I went for a check up, where the results revealed something very encouraging. My A1C was 5.3, my weight dropped from 85 KGs to 71KGs. I am so encouraged by this and decided to continue OMAD for another month ahead. I believe, you are doing a tremendous job, saving lives. Please accept my heartfelt appreciation for your wonderful work. God bless you.
Thanks!
Dr berg , I was gonna be sure diabetic for years ,, overweight and high a1c and on insulin,, I started fasting and cut out the sugar and exercise along with your videos I have made a complete turn around.. you saved my life and made it easier for me to understand what I needed to do thank you again
Dr.Eric everything that you say is real ! I lost 20kgr the last year.. I live in Brazil Florianopolis SC
I am an inactive person who follows the Ramadan fast for the complete thirty days. I only drink water and eat 3 dates before sunrise and very light dinner after sunset. This helps me to put a halt to my intake of sugar, carbs and all other unhealthy food for a month, and at the end of the month I manage to lose 8-10 kg of fat every year especially from my midsection,hips, and my face. My vitality increases, I'm more vigorous, and I can taste the nuances in food. Nonetheless, my earlier habit resurfaces after 3-4 months and I become disorganized again until the succeeding next Ramadan.
Wow what an amazing video. I somehow followed this naturally but have fallen off the wagon and gained 10-12 pounds and now with this knowledge I know exactly what to hit at. Great job Dr. Berg. After seeing your videos consistently it’s plain and simple that if you want to get healthy get educated as the normal medical Doctors don’t have any healthy advice to share except “eat less, exercise & reduce stress”🤦🏽🤦🏽🤦🏽
Same, the pandemic knocked me off my normal/natural balance and I ended up gaining 20 lbs in two years, trying to get back on track is difficult as I gained bad eating habits and didn't really know what I was doing pre-covid to keep the weight off. This video laid out pretty much what I was doing with out knowing I was doing it ... gotta break the bad eating habits now.
How's the weight loss going for both of you now?
Thank you, I'm intermittent fasting and was getting a little frustrated as I expected to drop quite a lot of weight but I'm not, I'm losing very slowly but having seen this I now understand better.
I love dr berg. I’m literally always learning something new
#8: Stress is the hardest thing for me to control.
Family issues for a long period of time have driven up my stress and cortisol levels and added a lot of weight gain.
I'm working on fasting which is really helping with my weight loss. Thank you Dr Berg for all your advice and tips!
This is a marvellous video Dr. Berg, thank you so much. Learned a lot.
Thanks Dr Berg...you really helped me in so many things concerning healthy eating and intermittent fasting.God bless you 🥝🍓🇿🇦
Super knowledge you have given through this video. Thanks a ton.😊
I’m 76 (a woman) after 1 year strict Keto/Carnivore, plateauing after 32 lbs lost. I will try ACV at night to handle Gluconeogenesis. Thank you, hope it works. I have at least 20 more to lose, so far done with no exercise. I feel really great, off all meds, labs and BP perfect!
Wow well done 👏🏽
Congratulations!
I’m 76 as well and have been on the diet for 1 1/2 months. I’ve lost 18 lbs and Have decided I’m sticking with this because of a lot of reasons being off sugar is great. I’m losing more slowly but the benefits are so good , I’m staying with it. Congrats, and wish me well. At least 30 to go.
At age 72 I am now sold on ACV at night. Also, put it in my green tea in the morning.
@@dougclark9407 How do you take acv at night ie just neat? How much?
My mood has risen, no hunger or cravings. I feel wonderful. Plus 23 hour fasting. I feel so fabulous that I’m frightened to eat refined carbs. Thank you dr berg.
Wonderful! You're very welcome.
Did you consume water?
23 hour fasting that is awful for you.
I used to do a lot of speed. For about 25 years I used as a ‘productive’ addict. I always ‘looked’ like I took care of my body. I’ve been clean a year now. I used to need the meth to burn fat and to get a serious workout in. I’ve been on Keto for 3 months. I stayed in the gym and am getting the best workouts of my life at age 49. If you have physical and or mental issues…diet, work out, stretch, water and sleep. Meditate and learn a new skill or a new language. Endorphins and adrenaline. Our minds and bodies are the best pharmacy anywhere
PS - Plant seeds and grow your own fruits and veggies if possible. It is my new favorite hobby. I know what I’m eating. I appreciate food more. It’s inexpensive. You’ll eat good food more often. You’re also helping to save our planet!
Great video, peace and blessings!
The physical work bit helps with stress too because you are checking 1 thing off of the list of things you need to do, which can be stressing you out if you are overwhelmed. Chipping away at your tasks little by little adds up in a big way.
I'm 35y/m/Indian. Been working out for about a month and a half. And I exactly have all those mentioned in the video. More focused, more active, feeling sufficient and active with less hours of sleep, feeling less hungry.
Absolutely loved this video. Great information. Love from India Eric!
Regards
Paul
I was having some alarming symptoms, swelled lower legs, joint pain, very low energy . I started your carb removal suggestion and no snacks between meals. " WOW " in one week an amazing difference. Thanks Doc . I'm ready for the next stage 😊
Lol Liar
fake
I allow commitments to overtake my exercise and eating schedule. Your video helps me be more consistent.
Thank you for sharing life saving completely priceless suggestions and tips❤
Thanks, Dr. Berg. This explains my absence of depression, the sudden burst of energy, and my feeling good for no obvious reason. I was wondering what was going on.
Lol same here. I’ve honestly never felt happier since starting to workout and eating healthier. Been going on 3 weeks now :)
At 55 and doing low carb/keto for about 2 months, biggest challenge I think will be to increase muscle mass. Last year on a standard 'cut the calories' diet, I lost muscle mass along with fat. This time round the fat is decreasing but muscle strength is staying about the same (doing home weights). Thanks for all the great advice!
Always train In fasted state
@@talvetar3385
No
@@The_Rizz_Lord_ yes
there are other sources that say that High-Intensity-Short-Duration exercise is not the best at tapping into fat reserves, zone 2 (aerobic exercise) is better at that, and is defined as the level of exercise where you are sweating but you are still able to conduct a conversation with someone without interrupting yourself for breath.
Trying to save myself from a bariatric surgery by following your diet videos. Genetics seems to be the hardest thing to change for me.
Terrible sleep, stress, only a few hours of light sleep for years, even with doing most of the points..thank you, DR Berg for all the fantastic videos, they are very helpful
I am in my 7th week of keto. Soon after starting I began feeling much less anxious, my mood was much improved with more laughter and happy thoughts. I felt hopeful and excited about the future. My weight dropped steadily over that 6 weeks, but not dramatically. I kept reminding myself this was first and foremost about my health, not the weight. I rarely feel particularly hungry, but I do on occasion feel a bit weak so will make myself a meal. I eat lots of low carb vegetables, including greens and cruciferous ones. I purchase my meat from a local health food store. Organic vegetables are not as readily available,so I soak regular vegetables in sofa or ACV. I use lots of organic freeze dried greens such as moringa and kale.
The one thing I have not worked on is the exercise. I am a procrastinator, a perfectionist, a dreamer, and have been told I have ADHD. I easily become hyper focused on various things. I flit from place to place in my head but struggle to stick to a task. Developing and sticking to a routine is a real stumbling block. My Dr approved of your Practical Keto Program. I am taking many of the vitamins and minerals you have recommended , and certainly noticed a major change with the nutritional yeast. I have hit a bump, of my own making, and I will get back on track. It will take some time and I do not want to give up, as I have done so often in the past.
Learning today that 75 gms of fat is optimal as a start may be a “gem” that will give me the boost I need this moment. I want to learn and practice that I deserve to give myself the best to be my best. Thank you.
Hello Elaine! Thank you for sharing. I recently discovered Dr. Berg and transitioned from Atkins to Keto. Lots of great advise! But like you, exercise is not as appealing. I started w yoga and did it only for 2 weeks a couple of times, I liked it and helped me stretch those stiff muscles. That was the push I needed- then I started 21 day fix videos w Autumn. The thing that makes these videos practical for me is that they are short. Less than 30 mins, including warm up and cool down. I only do 20 mins,it’s intense and many times I follow the modified version. It’s been great! Gaining good muscle which I had lost after years of being sedentary. I’m 49 and didn’t think I could tighten anything! But it’s working! Just thought I shared something practical. Good luck!
Hello, I am 104 kg with a belly fat of about 10kg. So, in order to lose belly fat fast and gain muscle, does it matter if I take whatever type of foods [carbs, proteins, fats] as long as I limit to only one meal of 1200 cal a day after fasting for 18hrs and doing 1hr of HIIT plus 1h of power training? Thank you for your advice and comment.
I've been doing what your explaining and tbh it's working I started loosing weight for the past 2 months
Thank you Doc for the tips you shared. Me personally I don’t exercise a lot , I eat a lot food that contains carbs, I do internment fasting, I’m dealing with my stress and my sleeping is not good. I’m skinny except on my belly and I’m trying to release my weight before I reach 50, I really love to exercise but my joints are not strong to keep me going and my energy is low but I will definitely try these tips you shared to see if I can get back in shape , thanks
Thank you Dr. Berg. This is very interesting. I can completely relate to the 7th point. I grew up in Africa and never had an issue with my weight nor needed a weight loss journey until I arrived in Canada. I would eat the same food but somehow managed to gain weight and that's how I landed on the Keto diet to help me go back to what I looked like few years ago.
because the food in America is full of poison as in GMO....also the food is stripped of nutrients no matter how healthy you eat...
Sounds familiar. Everything in the USA has sugar and other junk in it.
vitamin d and processed food
Then you have to go back to Africa to lose weight kkkkk. Blessings
Thank you Dr Berg for all your very informative videos, I have been watching different videos for months always saying to myself that I will start a good plan of changing my lifestyle habits. I did an low calorie, high protein plan since January and as I’m allowed carbs I didn’t stop myself eating things that were not too good for me, I lost weights yes however feel I need an actual healthy approach! I decided I am going to start keto this week need to get the high carb food and excess fruit out of my house first. I am excited and terrified to start it but after listening to the results from people I feel this is the best plan! I will be following your videos for education and encouragement throughout. Thank you
Hi Dr Berg, I am new to your info and really enjoy how helpful and easy you are to understand. I have been at this all my life and it's so trying to keep doing it over and over! I did Keto before my wedding lost 20lbs. and put them all back on after! It wasn't hard at all :( Unless you give up all white items, carbs, sugar etc... it always comes back. Is this my future?
Love your videos you've definitely gotten me on a good start. I've got some plaque and prediabetic had no idea but the more I dig into the keto friendly diet and shop at the market Suger has really turned me off especially knowing the damage it was doing. I also have AFib so that's another good reason to change drastically into another positive direction.
I am so blessed to live in Greece! Everything I eat is locally sourced! So nutrient dense. I have a large garden with fig, orange and pomegranate trees as well as Chinese plum trees. All cooking is with olive oil and the fish locally caught. Meat is also local such as chicken and goat meat as well as feta cheese. Village salad consists of green peppers, tomatoes, onion, cucumber, olive oil, olives and feta cheese. I eat it very day! Walks up the Tagetos mountains and our water comes from the mountains straight out of the tap! We eat a lot of herbs, thyme, oregano and drink mountain herb tea. Eggs come from local chickens. Best diet in the world!
The Greeks would be very healthy except many still smoke and they do eat a lot of bread and pastries with honey (again local bees!). Hence they do tend to put on weight. But if you avoid these foods and don't smoke, walk the mountains and swim in the sea (which you can do 10 months of the year as the climate is great!) you will live into your 100s!
I do have airbnb accommodation so if you want to visit book Aliki's Studio, Amykles, near Sparta, Peloponese. Oh, and yes, I'm not fat! I'm at my ideal weight and intend to stay there!
Sounds like paradise. I love fish but here in New Zealand 🇳🇿 its absolutely stunningly expensive. Like 30 or 40 dollars per kg. Luckily our meat other than chicken is all grass fed only. It's also expensive. I am just going to overlook the cost and treat it as an Investment in healthy living.
I have been watching your videos from last 2 years. I reduced my weight from ~90kg to 67kg with in 6months. Now, I am addicted to gym and your videos. In my circle, friends get inspiration from my routine. They call me powerlifer. ... Love from India
What is the diet you followed
@@SandeepSharma-zq9xz in short, i reduced carbohydrates in my diet and increase protein and fat with intermittent fasting...first two weeks less carbohydrates food then next one-two week intermittent fasting i.e. low breakfast and normal lunch and dinner after that one week heavy breakfast and lunch but small meal at evening before 7pm next week no food at evening. In all these processes don't forget exercise.
@@satyamsingh-nu8pr what is the food options and did you make any diet chart if you can share please it would be great. I am vegetarian
@@satyamsingh-nu8pr bhai please advise can I take tea or coffee sugar less in intermittent fasting please reply dada
@@veeraju4u bhai you should avoid sugar as much as you can. I did not have a single bite of sugar for 6 month so, I would not recommend you. You can take both coffee and tea. Both are good but you should have a particular time, ie. at the time of breakfast according to your diet plan, but not randomly based on your craving.
Thank you for all the advice. I really appreciate it. I've been listening to your videos really helping me out
Right on! Thanks for the feedback!
Ive put years of thought into this while watching your videos and learning about others lives in depth. Masters in psychology and want to understsnd the whole mind body thing. Ive found that metabolic problems begin out of some form of unhappiness, cognitive dissonance around one's purpose and the meaning of their life. If that can be resolved, the body takes care of itself. No matter what, we still must continually detox.
I feel that, currently, the hardeat thing to overcome is the environment. Much of the food we eat where we live, is heavily based on carbohidrates and fat. I know we can eat the same food without that much fat and carbohidrates, but that something others might not realize or accept. But still, I will work on that.
For the people in denial I’m afraid number 3 could be a pitfall… specially the take a nap advice, I would cut that from this vid. I finally achieved success in weight loss by combining 3 things : cold exposure (showers), -98% alcohol intake , intermittent fasting 8/16 ( no food between 20h and 12h). Went from 220 to 180 gradually in approx 3 months. Maintaining 6months now just by sticking to this new lifestyle. The showers help a lot on the determination part of this challenge. Thx Wim Hof 🙏
Thank you Eric. You got me going. I’m not overweight but I did need to reduce body fat. I also need to lower my cholesterol which makes it a bit of a balancing act however cutting carbs is the key. I do a lot of exercise and note your comments about tempering that. Best wishes
Thank you for your comment. Wishing you good health!
Love your content. It's concise, value packed and focused info
Glad you enjoy it!
Due to my procrastinating nature, I've already been exercising less but more intensely. Now it makes sense why my weight has been fluctuating before I stagnated in exercise. But that makes me all the more confident now that I've slowly started up again ^^
Excellent content. I know its all there in books and research papers but thanks to you for bringing it to us and explaining it so well..clear and simple.
I did a 48 hour fast and loved the way I felt after … so amazing
super amazing way of explaining very helpful
Thanks Doc. Your content has really shaped the knowledge of my body and how it functions. Much love from South Africa🇿🇦