10 Intermittent Fasting Tips For Easy Success And Why Fasting Works
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10 Intermittent Fasting Tips For Easy Success And Why Fasting Works

October 28, 2019

millions of people have tried
intermittent fasting and millions more are curious but they’re hesitating
because they think it’s gonna be hard so today we’re going to talk about how to
simplify it and how to make the transition effortless and painless and
easy coming right up hey I’m dr. Ekberg I’m a holistic doctor
and a former Olympic decathlete and if you want to truly master health by
understanding how the body really works make sure you subscribe and hit that
notification bell so that you don’t miss anything
it’s mitt and fasting has become immensely popular because it has a lot
of different benefits people are noticing things happening for the first
time in their life people that could never reduce insulin resistance or
weight they’re finding that it’s relatively straightforward that it’s
happening people are reducing inflammation and LDL ISM is a marker
it’s an indicator of inflammation so they’re finding LDL goes down HDL goes
up and with that they’re also reversing things like cardiovascular disease and
diabetes things that are often considered incurable well it’s because
they haven’t tried a powerful tool like intermittent fasting but once you have
that tool now all of this is reversible because it’s not really a disease in the
first place it’s just an adaptation even things like cancer is greatly reduced in
the probability to develop and in some cases it even reverses intermittent
fasting will increase the beneficial hormones like brain derived neurotrophic
factor and human growth hormone things that allow us to maintain memory and
cognition and a healthy brain if we do a little bit longer fasting we can induce
otology which is a very powerful healing tool it’s recycling it’s cleaning up the
body’s recycling resources and rebuilding things and
Auto Fuji is a very powerful anti-aging tool so the benefits and the reasons to
do intermittent fasting are endless and very very powerful so if you’re thinking
about trying intermittent fasting let’s just clarify the first piece you are
already doing it alright intermittent fasting is simply
the period of time between meals right so if you eat every two hours you’re
fasting for two hours if you’re eating every four hours you’re fasting for four
hours most people have their longest fast overnight they go an entire night
without eating how do you survive that because the body has mechanisms it has
systems to compensate and maintain stability so you’re already doing it
that’s the first thing to understand it’s just a matter of how much are you
gonna do the second thing is that this isn’t a diet it’s a pattern of eating
it’s not complicated some people will just eat whatever it is that they’re
already eating but they’ll skip a meal and now they’re getting a longer fasting
period and they’re getting healthier we are going to talk about the types of
food because some people can just maintain a high carb diet and get
benefits but for other people if they maintain a high carb diet it becomes
almost impossible because they just get too hungry so we’ll talk about how to
resolve that and because it’s not a diet there are no specified foods there are
foods that are better for you and we’ll talk about that because it makes it
easier so the concerns that people have the first one obviously is does it work
well yes it does it’s just a matter of are you willing to give it a shot and
are you willing to learn it and do it enough that you get the results but the
evidence is pretty much in millions of people are reporting tremendous benefits
from doing intermittent fasting the next cancer people have is is it natural
because we’ve been taught to eat so many meals a day and here’s the problem that
we tend to believe that whatever we have done for the last 50 years or so is the
No for the human species well humans never
had three meals a day much less six we didn’t have refrigerators and cereal and
freezers and all these ways to preserve and make abundant food available we
never had that your body has plenty of tools and mechanisms to miss a meal if
you miss a meal the body has ways of generating energy and managing and
stabilizing blood sugar and energy levels in the body it has it is
perfectly well adapted to missing a meal but it has no defense against six meals
a day it’s never seen that it doesn’t know what to do with that and that’s why
when we keep just packing it in and never giving time to pull anything out
that’s where we develop these problems that intermittent fasting can reverse so
it is much more natural to eat fewer meals if you look at how human
physiology is designed then people want to know is it safe again we’ve done this
for hundreds of thousands of years most cultures around the world has had an
element of fasting built into religious or our cultural traditions and it is
perfectly safe and then I just have to laugh when I look at some of the
mainstream the politically correct opinions on intermittent fasting that
there’s so much success stories that they admit that yeah you know it might
work but then of course they have to put a detractor in there and the best thing
they can come up with is it could be hard that’s their most potent argument
against it you know it could be hard well what’s really hard is getting sick
sure it’s easier to sit in the sofa and eat ice cream and drink beer and and
frappuccinos but it’s easier in the short run if you don’t want the
degenerative disease that as it’s proven that the way we eat today
and the majority of people getting degenerate to disease it’s proven the
record is in there’s no discussion about it so if you want something different
than that you might have to change something okay but it isn’t hard they
only think it’s hard because they think they’re there arguing that well we have
the cereal and the bread and the mac and cheese and the and the convenience and
the comfort foods and everyone else is eating them so it must be hard not to
eat it well just because humans invented because just because humans took a
resource and distorted it into something processed and refined and dangerous
doesn’t mean that you have to eat it you don’t go use heroin and cocaine just
because a human made it right you understand that your ancestors never had
that that stuff kills you well the processed food kills you too
and it didn’t exist for your ancestors so just wipe it clean off your mind that
stuff never existed okay so I think it’s such a lame ridiculous argument that it
could be hard because it’s not it’s a mindset if you just understand that
those things never existed you’re not going to do soda anymore then you’re
gonna do heroin then it is easy because you have thousands of healthy natural
life-sustaining satisfying foods to choose from so the only real issue that
people run into when they miss a meal or when they go longer without food is that
there’s a chance you might get hungry alright
hunger is a natural thing it’s your body telling you that it wants some food but
if you there are certain situations where the body is going to tell you much
stronger and where it’s kind of gonna lie to you a little bit and that’s where
your carb dependent when you have trained your body into relying on
carbohydrates then it doesn’t know how to use the fat
so if you eat six meals a day with high carbohydrate every time you eat you get
an insulin spike that insulin is going to put the sugar out of the bloodstream
into the cell the cell can use some but it’s gonna store the rest and in the
presence of insulin the insulin is going to prevent you from retrieving that fat
and using it for fuel so when insulin is high because you eat six times a day and
you eat high carb then you get hungry because you can’t retrieve the fuel that
you stored so once your carb dependent then everything is short-term you eat
something your blood sugar goes up and then the insulin takes it out of the
bloodstream you can’t retrieve it now you get
hypoglycemia and this is the situation that we had for the last 50 years this
is the last several decades so then if your hypoglycemic people reason well the
solution obviously would be to eat some sugar right sure that solves the problem
for the next hour but it perpetuates the real problem which is insulin resistance
and being carb dependent not even six meals a day is enough for most people
because once you count how often somebody eats anything at all and you
you count that little snack that little a bonbon that sits in the bowl at the
office and that little bite of a donut or a cookie or a snack bar and that
little sip from the cappuccino or the Frappuccino
most people they did a research and they eat over 20 times per day
20 times a day they eat something that’s going to trigger blood sugar and insulin
so the opposite of being carb dependent is to be fat adapted and what that means
is that if you don’t put in sugar and carbs and fuel so often the body has to
learn to do something in between and the longer you go in between the better the
body has to get at finding fuel elsewhere than what you’re putting in
your mouth and you’re walking around all of us walk around with
at least a hundred thousand calories on our bodies I have about a hundred
thousand overweight people might have three four five six hundred thousand but
you can’t get to it until you are fat adapted and that means you have to
reduce your dependence on carbs and you have to go longer between meals
so the key the reason that intermittent fasting in keto works is that once you
are fat adapted and you go longer between meals it allows you to have a
calorie deficit without getting hungry if your carb dependent you’re gonna get
hungry if your fat adapted and you go longer between meals the body says oh I
got a look elsewhere and right here is a fortune of energy so you eat a thousand
calories you take your thousand calories from your belly fat you got your fuel
for the day and the body doesn’t care where it comes from when you are fat
adapted that so this is the whole key to understand and some people can just eat
whatever high carb diet and their bodies are not so stubborn that when they go to
one meal a day or they just eat fewer meals their body is not protesting
loudly but for most people if you want to make it easy and that’s what we’re
talking about in this video is you want to be fat adapted first so here are the
ten easy steps that’s gonna make it effortless it’s gonna make it smooth
it’s gonna make it a cinch for you to get success with intermittent fasting
number one realize that you’re already doing it okay it’s just a matter of how
long you’re not gonna try intermittent fasting you’re already doing it so if
you’re eating your last meal at 9:00 and you eat breakfast at 7:00 you’re fasting
for 10 hours how did you survive the night because your body knows what to do
you’ve trained it to manage those 10 hours now you just need to
trained it to manage longer periods during waking it is not hard we just
have to start doing it the body will adapt and it’s not a problem
the second step you want to do is you want to eliminate snacks
so rather than topping off insulin 20 times a day the whole idea is to reduce
insulin anytime you go without food your insulin starts going down the longer you
go without food the more time you give insulin a chance to retreat so the first
step is to skip all the snacks so you’re only having three meals a day then you
want to start reducing carbohydrates if you’re eating 300 grams of carbs a day
then you want to gradually work your way down to maybe a hundred and as you do
this you’re gonna notice that you get less and less hungry but it’s gonna take
a while for your body to change its machinery around to know how to use fat
instead you work your way down and when you notice that you’re not getting as
hungry when you’re not so hungry in the morning when you don’t get ravenously
hungry before lunch you don’t get lightheaded your body is starting to
adapt some people might have to give to a hundred or 50 or thirty but just work
your way down until you’re less hungry until you’re more stable then you also
add some fat that’s number four when you cut back the carbs you have to put
something in instead and the only thing that doesn’t really trigger insulin at
all it’s that microscopic it’s an
insignificant amount of insulin is fat so eat the good fats you eat grass-fed
hamburger 15-20 percent fat you eat things that had naturally have good fat
in them lamb chops you eat avocado and nuts and then you supplement you add on
so if you have some vegetables then you can pour some fat on the vegetables such
as melted butter or olive oil or coconut oil etc number five now that you’re
noticing more stability you decrease you reduce your feeding window
further so now instead of having dinner at 9:00 p.m. you have it at 5:00 p.m.
and you just don’t snack anything afterwards and now not doing anything
else you have shifted your 10:14 to 1410 meaning you’ve fast for 14 hours you
fast for more than half of the day you eat during a 10 hour window and then you
can start shrinking that even further so if you have breakfast a little bit later
now you shrinking the window even more now number six
once you’re noticing once you’re getting to this point most people are gonna just
intuitively they’re gonna sense I don’t really want breakfast anymore
that’s the most common thing I hear in my office is do I have to eat breakfast
no of course not some people prefer to skip dinner most people like to skip
breakfast there’s no rule here just pick one so let’s say that you have lunch you
skip breakfast you have lunch at noon and you have dinner at 6 now you have an
18 hour fasting window so you’ve done minor changes but instead of having most
of your day eating like in the beginning you had 14 hours of eating and 10 hours
of fasting now you have 18 hours of fasting you’re fasting three times more
than you’re eating right the period of fasting is three times longer this is a
tremendously powerful tool to reduce insulin okay you’re going much much
longer without insulin which gives the time to pull back to become more insulin
sensitive now if you’re really scared or if you want to ease into this then you
can skip that breakfast but you kind of make a pseudo breakfast you do something
called bulletproof coffee and you take black coffee you’re put in you melt some
butter into it you put some coconut cream or some heavy cream a couple of
tablespoons don’t go too much on that and then you put a tablespoon of MCT oil
now you just added three four hundred calories of pure fat and that’s gonna
give you some satisfaction it’s going to give you some fuel but it won’t trigger
any significant amount of insulin so bulletproof coffee is not something you
have to do but it’s a tool to get you through the time up to lunch if you’re
hesitating if you if you’re not sure that you could do it or if you get
hungry and you feel that you do need it then it’s a great thing to do that will
get you through that time period without triggering insulin number 7 you want to
try to get in plenty of liquids and minerals when you eat less carbs just
minha tend to lose fluids and minerals and fluids go together so the first
thing that you lose the first three pounds that you lose when you go on a
diet is liquids because you’re reducing carbs you’re burning through black
engine stores but then after that when you start fat-burning then it’s real
actual weight loss but even with that you can lose some minerals and you lose
some fluids that’s maybe the most important thing to keep up during a fast
when you eat less is minerals so you want to get as much as you can from food
choose leafy vegetables and things that are high in minerals but food today does
not have as much minerals as it did even a hundred years ago so it’s not a bad
idea to get some supplements you want to get potassium sodium magnesium and
calcium primarily maybe something with some trace minerals the sodium you get
from pink salt or sea salt and if you do that then you have the
whole range of trace minerals come with that the potassium you want to get in a
citrate form the magnesium you can get as a citrate or a lactate and the
calcium you want to get preferably as a lactate form those are the most easily
converted by the body and absorbed and utilized by the body number eight only
eat when you’re really hungry alright so again we often eat
just because we think we’re supposed to we wake up in the morning and oh I’m not
really hungry but I got to eat breakfast because they said so I’ve been taught to
do that or I’m not really hungry but I’d better eat because if I don’t I’ll get
hungry before lunch I won’t make it to lunch and it’s kind of funny because the
opposite is actually true I do eat breakfast sometimes but I find that I’m
hungrier if I have breakfast at 8:00 I’m hungrier by 11:00 than if I didn’t eat
at all so for the most part that’s just a fear it’s something that we’ve been
taught it’s a habit that is totally unfounded it’s a fear that is unfounded
so eat when you’re hungry ignore tiny tiny little rumblings just the tiniest
little hunger pang if you drink a cup of tea and it goes away it wasn’t really
hunger it’s just your body saying hey I think by this time I usually get
something all right but if you get really hungry then eat
and if you get really hungry now number 9 you want to plan ahead you want to
make sure that you have some good food available because if you don’t and you
get really irritable and hypoglycemic and you’re running out of fuel and
there’s nothing around now you’re going to go for some junk so make sure that
you have some some cheese or some nuts or some chicken wings or an avocado or a
can of sardines or some fat bombs there’s lots and lots of things that you
can take with you and have handy stick it in the fridge somewhere at work or
just keep it in your purse and have it ready have the good stuff there when you
get hungry number 10 now that you have gone through the steps and your body has
gotten adapted you’ve done it seamlessly there was no pain it was effortless it
was you’re wondering why you didn’t do this already and some people are doing
it already but now number 10 is you start extending the fast you start
shrinking the feeding window so before here we were eating
during a six-hour window now you start shrinking that even further if you just
pay attention when you’re hungry you’ll find that you’re not really hungry
you shrink the window down until you’re only eating one time a day so now you’re
doing something like a 23 one you’re having a big meal you’re eating once a
day and you’re fasting the other 23 and for some people they can sustain that
for quite some time if you have some weight to lose
then you can go on you can do this for it for years if you’re already at your
goal weight but you want some of the other benefits now you might want to
alternate between one meal a day and an 18-6 pattern that’s pretty much what I’m
doing not because I have any particular goals concerning weight but it’s just an
easy way to eat it saves a tremendous amount of time not to have to eat all
the time not to have to bring food all the time I get a cup of coffee I go to
work I come home at 3 o’clock maybe and I’ll have a meal and Oh Matt is going to
handle a lot of health issues a lot of weight issues a lot of insulin
resistance issues but for some people who are extremely instantly resistant or
you might have a stubborn form of diabetes type 2 or you might have
something even more severe like cancer or autoimmunity now you want to go even
further you want to start fasting even longer periods of time because if you go
longer now you kick in something called a toffee G which is a very powerful
healing mechanism in the body some people do it because they’re looking for
anti-aging benefits some people do it to reverse disease but now you extend your
fast to 36 hours 42 hours 48 3 days 4 days a week a month it depends on your
goals it depends on your situation but don’t rush into it get your body adapted
work your way up to one meal a day and then you play around with it don’t
go straight into a week or something like that because chances are you’re
gonna feel absolutely lousy and your body won’t be happy with you and then I
want to mention some exceptions millions of people will benefit from doing some
intermittent fasting the exceptions are people who are pregnant women are
pregnant and breastfeeding people who are already too thin or children young
people who are still growing so realize that most of the benefits that you get
from this people are instantly resistant and overweight and diabetic and so forth
intermittent fasting allows them a calorie deficit it allows them to stay
at a calorie deficit without being hungry but if you’re pregnant or growing
or too thin you’re not looking for a calorie deficit you’re looking for a
calorie surplus or at least a calorie sufficiency you’re growing something
you’re growing tissue and we’re trying to replenish tissue so you’re in a
different situation you can still get a lot of the benefits of intermittent
fasting because the biggest problem with intermittent fasting is that you’re
eating all the time if you just stop eating all the time and do something
like a 16-8 you can get most of these benefits and still give yourself plenty
of time to eat all the nutrients and all the calories that your body wants within
an eight-hour window you could eat three times but the 16-hour fasting is vastly
better than having a 10-hour fasting windows so 16 hours allows you to get
most of these benefits your reduced insulin resistance you get a tiny little
bit of orbit off a G starting and you’re going to be much much better off for it
because a lot of pregnant a lot of breastfeeding women are still insulin
resistant a lot of growing kids for getting a little chubby they are insulin
resistant so even though they’re growing they want the nutrients but they don’t
want all that insulin and the only other special case
is a type 1 diabetic type 1 diabetics are insulin dependent but if they eat a
high carb diet and they just inject enough insulin to compensate for the
carbs they’re eating they can still develop all the problems of insulin
resistance and obesity and type 2 diabetes that we see with type 2
diabetics and with with overweight people so the only thing that a type 1
diabetic have to be concerned with is to monitor and go slowly because you’re
you’ve learned a certain amount of insulin to inject to compensate to adapt
to to handle a certain amount of carbohydrate now if you reduce the
carbohydrate you have to reduce the insulin otherwise you will become
hypoglycemic and that’s no fun follow the same steps but do it very very
slowly and give your body time to adapt and time for you to learn how much less
insulin you’re gonna do and you can benefit tremendously from using less
insulin as a result of eating less carbohydrates so remember that you’re
already doing intermittent fasting everyone on the planet is doing
intermittent fasting the question is just how much and by doing a little bit
more you can get tremendous health benefits if you understand the
principles you understand the steps you can make it easy and seamless so if
you’re not doing intermittent fasting already then take these 10 steps and
apply them in your life and let me know how that goes
share the video with someone else who wants to give it a try and they’ll thank
you for it if you enjoyed this video then I am
positive you’re gonna love that one thank you so much for watching I’ll see
you in the next video

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  1. Learn more about the benefits of Intermittent Fasting https://www.youtube.com/watch?v=1FBSs7lUB7I&list=PLpTTF6wMDLR6ihwV3dRmgyA29bzarQfsT

  2. For the people watching, I jumped in. I am always doing 16, then i decide on weekends to do 18, 24 or 30 has been my longest. Been on every diet, but two different things about me. 1) I have been vegetarian mainly vegan but eat eggs n dairy for 3 yrs. 2) I spiritually fasted vegan for the last 5 yrs. 3) theres a 3, 4, 5 n 6. I love vegetables and fruit. 4)Dont have a gallbladder since 2004. Gave up red meat except ground but gave up that years ago and only ate poultry n fish. 5) Been dieting all my life since 15. started at 135 down to 113 up to 145 n yo yo'd up to over 350. 5'4 n3/4. So fast? hah! piece of cake minus the cake. The hardest thing is drinking water. I dont like water and am on a water pill so go figure. 6) Except for pastry n chocolate anything, I did not grow up eating junk. No sugary cereals, No soda, as an adult became a pepsi holic but gave up all soda and juice years ago.
    The hardest thing about low carb is bread n cereal. I have to have my cracked wheat sourdough bread. And i have it with spinach or sweet potato raviolis. I count out my raviolis now. And i loce a bowk of cheerios, oatneal, shredded wheat or cornflakes or Kashi cereals with banana or berries. I have about 2 times a month. Dont buy bread loaf because dobt eat many vegan sandwiches at all. Without doing Keto, i try to do VETO, My A1C has gone down from 11 to 7 in 9 months.

  3. "a fortune of energy"! In 2013 I started at 305 lbs and a1c of 12. Low carb and if got me to 275 and a1c under 7 with metformin. Looong plateau. Then keto helped get me into the 240 s. Then I started driving "over the road". Now I eat keto and fast for 48 hours and then refeed. 3x per week. I am now 215 and dropping like a rock! Great stuff. 180 is the goal and is finally in sight and possible. No real hunger, plenty of body fat to keep me going.

  4. Hi Dr Ekberg,
    In a nutshell all explained nothing to add or subtract, it’s up to each individual now to make their choice, follow and live healthy and longer or to continue medications and lead a miserable shorter life. Thanks

  5. Thanks a lot Dr. This is one of the best and simple to understand videos, in respect of intermittant fasting. Dr. we are greatly indebted to you for your efforts. Thanks a lot sir…

  6. Thank you for this great video, Dr. Ekberg! I started Keto IF 20/4 four weeks ago. I have Gastroparesis and it seems like that might be making the fasting a bit more difficult…but I am still doing it. 😊

    I found that the psychological aspect of going IF, was much harder for me, than the physical.

    Yes…I was addicted to sugar, but it was mainly that feeling of "lack" that I had to work through…also learning that I could still take my dogs for their morning hike, even without food.

    I think others might find a video done by you about the psychological challenges when starting IF, very beneficial…although, that is just a suggestion. Maybe you have already done one…I am new to your wonderful videos!

    Either way…thank you so much for these highly organized and informative, videos, Dr. Ekberg! 🤗

  7. You are definitely the best and more knowledgeable dr I have seen. God bless you for making these videos. You can’t imagination how much you have help me and my family with your information

  8. Once again, excellent presentation, thanks , please try and a vedio on grains, rice and chapatis, nan, Indian bread as this is what they eat in Asian countries, no wonder they have pot belly. Surely this vedio is passed on, to help get better haelth

  9. I'm 32. Just four months into low carb and fasting, I lost 35 lbs. From 277 to 242. My dad commented on my weight loss today and I just shared this video with him to get him hyped. You've helped me so much, Doc. Bless you so much!! I wish you infinite health and success!

  10. Thanks again doc. So daily 24hrs is ok? I have noticed that it is tough to eat 2100 cals in one meal. And if we cannot manage that and regularly eat lower cals, your BMR reduces. What would you suggest for this? Cheers.

  11. I've had blood circulation issues and then within a couple of years it got worse in the form of neuropathy. I read a couple of Joel Fuhrman books. I am totally into the nutritarian diet. No meats, no oil, no dairy. Within 3 weeks without really exercising I went from 155 to 120. Then I started exercising and intermittent fasting 16 fasting 8 hours eating after watching your other video and now I am down to 115. I am only 5'5 but I am looking and even feeling a bit too thin. I noticed after doing 16 fasting -8 hours eating I find myself super hungry by the end of the week so on the weekend I feel deprived and of course tend to eat more then but also, I am more concerned I may not be getting enough nutrients if I go to 2 meals a day because it's hard to fit 3 meals in 8 hrs and feel true hunger when I eat. It's been about only 1 month of intermittent fasting but my circulation issues were coming back when I eat 3 meals, so is it ok to eat 2 meals and get all my nutrients I am supposed to get? In your video you mention exception being too thin. I think I fall under that realm. I never did any of this to lose weight it came off naturally. Everything I eat is very nutrient dense. I eat cooked vegetables as my last meal so if I don't eat that should I eat that meal the next day and may be skip my salad filled with nuts, seeds, carrots, celery, beans, homemade salsa and other vital nutrients? I can't just keep skipping one meal that happens to be dinner for me and my 1/2 cup of cooked vegetables. Should I alternate missing a different meal? I eat 3 meals a day. I have a perfect plan to get all my nutrients but I don't always find my self truly hungry sometimes and actually feel I can live on 2 meals a day, but I worry I will become deficient in some vital nutrients? 1 1/2 cups of fruit fresh or frozen, 1 large salad, 1/2 cup of cooked vegetables, 1/2 cup of beans, some mushrooms, onion, and tomatoes, and 1 1/2 oz nuts/seeds. That just seems too much. I try to eat this every day. 4 months of trying to do this and I lost weight to where I am at 115. If I skip a meal I worry but should I be? I did a few times and noticed I never felt better neuropathy wise but do I need those nutrients daily or that is not exactly how the body works? Skip a salad one day then next day skip my dinner which is half cup of cooked vegetables? Is that the best way to go? By the way I love your videos! So informative and detail oriented. You are awesome. This is changing my life like nothing has. Fasting is the key but missing vital nutrients seems like it could be trouble in the future. I love the idea and when I did skip a meal felt way better then anything but can I do they always or could I do that once or twice a week or alternate skipping my salad then next day skip my cooked vegetables? I prefer skipping my dinner time.

  12. great stuff doc. I eat a lot of vegetables but they are carbs…aren't they ? how many servings of veggies can you eat to avoid too many carbs? Thank you again

  13. Can you give some advice about doing this with the problem of reflux. I used to take Nexium for it but stopped doing that because of the terrible side effects. As you would be aware, reflux makes one feel empty because of excessive acid production.

  14. What do I eat to get 70% fat in my diet. Do I eat butter and drink olive oil?
    Can I eat protein, nuts and vegetables only? I will be cooking with butter and natural oil but how do I intake 70% of it?

  15. Hi Sten ive been on a ketogenic diet since Jan 2019 ive watched at least a thousand videos on you tube and i would say this is totally the best ive seen, if i was going to question anything i would ask about breaking a deep fast and best / safe ways if any and second what do you do when keto has left you lean and healthy and with minimal body fat and how you would now handle autophagy and deep fasts over 24hrs.

  16. Doing IF and LCHF, but I frequently get bad early-morning headaches waking me at 4.00 am. Pre-diabetic, Hba1c 6.0%. Very slim. Thanks so much.

  17. Thanks for the VDO Dr. Ekberg, very much appreciated. Just a question: I eat a high carb diet (mainly whole foods, Mediterranean diet). I started a half year ago with intermittent fasting and feel very well with it. My eating window is 6 hours (from 14:00 to 20:00). Although my high carb diet I do not get any hungry feeling at all during my fasting period (I do my HIIT and resistance training in the morning, i.e. during my fasting period). The fact that I do not get hungry during my fasting period, does this mean I am very insulin sensitive, i.e. the opposite from IR? I'm 55 years, BMI=22, HBA1c=29.

  18. I have been doing 18h Fasts for over 6 months (Every day) now and I never feel hungry and I have more than enough energy. When I started I came from the 6 meals a day pattern and ate lots of sugar, first few days of Fasting were kinda hard, had a small headacke and felt hungry but that went away in like a week.

  19. Thank you, but you are saying nothing about the fasting! Is it a dry fast or a water fast? What can I drink during the fast??

  20. IF Is hard, I'm hungry and progress is slow. Much of the time i'm doing OMAD though i haven't worried much about what I eat when i do.

  21. Can you do IF everyday if you eat close to your calorie intake? Also is it bad to have your protein higher then your fats for weight loss? I heard to get your body to use your stored fat your fats need to be below 75 grams but when I adjust my fats my protein goes up? Please help at a stall and insure what to do have been on keto for a few months already

  22. So glad I found this channel, your videos are a bit long but so much worth it, explanatory – no frills. I find it quite easy skipping meals, it gives me less stress in the mornings. Force of habit is really strong though, for years I have been living by the rule that breakfast is key to a good day. Occasionally I have to face complaints from wifey, after all, eating together is a good social thing right! I think that aspect of IF is overlooked.

  23. Hi I'm type 2 diabetic with hasimotos and I eat breakfast at 12 to 1pm which is 2 eggs and 2 bacon and my dinner around 6pm usually chicken or lean ground beef with vegetables more of higher protein with the good fats and low carb. My question is how do I fight the feeling of the white lips and dry mouth and headaches that I get before dinner. I want to be able to get to one meal a day that you talk about because if it wasn't for those symptoms I could get to the next level to get off my oral meds. Doing IF low carb I got off insulin.

  24. should i fast everyday? It is ideal to fast 5 days a week instead (as a female)? I'm doing a 16/8 fast now for 2 months, usually 4/5 days a weeks because I usually eat out with friends/family on weekend…

  25. Dr. Ekberg, thank you for your perspective on IF. I learn something new from your vids even though I've seen / read most of what you mention elsewhere. This time regarding the supplements. I guessed correctly about K citrate. Wasn't sure about Mg. Thank you.

  26. How long is hgh high in the body (guessing it builds up a bit while fasting) after a fast (36-48hour fasts)

  27. LOVE YOUR CHANELL from You I learn auotofhagy and doing it every week now. I was DIABETIC yo non DIABETIC in 3 month A1C was 6.8 to 4.8 I got 1 majpr stroke and 1 mini but if I can do it anybody can and I'm on a rehab because i CAN'T walk but hey little by little im improving and DrS over here CAN'T explain to me 😁

  28. Have done IF already for 3 months + lowered on carbs and increased on fats, it really have helped with a whole range of neurological issues, fatigue, severe vertigo, brain fog, heavy legs, crossing eye sight, tinnitus etc etc, three years ago suspected MS and two years ago started losing motor control in my fingers (dropping knife/fork while eating, couldn't type properly on keyboard…) and felt very heavy lifting my arms so started leaning towards maybe it's even ALS, that's one heck of a list but today all is more or less gone but I still have some problems with what I'm suspecting is hypoglycemia. Actually all started when I initially got gluten intolerant nearly 6 years ago, as time went by it seemed like celiac because got very sensitive to many other foods. Excluding gluten grains, dairy products and eggs and a few other things like keeping fruit intake very low + IF really is a powerful way reversing many autoimmune issues.

  29. I've been on The Warrior Diet, by Ori Hofmekler, since early August. , It allows light eating during the day, but I find that I'm losing weight and getting a lot of the benefits anyway. I think people tend to be too strict with themselves and do it perfectly from the beginning. That sets up a diet mentality that is probably going to come back to haunt them. I would do it by the book if I were sick or if I stalled, but I really don't think it's necessary for weight loss in general if you eat healthily during your eating window.

  30. Thank you Dr. Ekberg. Liked your video about intermitten fasting. I was diagnosed with a low grad non evasive breast cancer. So I looked into helping my body fighting this condition. The idea of starving the cancer cells no sugar and a low carbohydrate approach seemed a sensible way to go. What is your opinion?

  31. Thank you Dr Ekberg for ALL your great video talks !!
    ONE question, will additional protein cause problems for the kidneys?
    We're new to Keto, 3 weeks now & going well, no major health issues other than weight gain with our older ages 50's & 60's
    Thanking you again 🙂 Ted & Rosie NOMADS in Australia 🙂

  32. Having a big meal and not eating for the rest of the day is somehow similar to 'binge and restrict' cycle that I'm struggling with… Don't know how to stop this vicious cycle

  33. It's unbelievable that an adult in America is presently becoming mal-nourished and that, to some degree, it's their own fault. I believe those persons are my wife and I. If it were you, what would you do to convince people that you need rescuing ? Would anyone believe the unbelievable ? I'm afraid it will take an act of God.

  34. Dr Ekberg, I truly love your videos and appreciate the hard-work which you put in making these videos, I've just one suggestion, your videos are long and often can't watch in one sitting, of you can make it in parts, I think it'll be much better. I may be wrong, just my feeling

  35. Diet and exercise… Please describe the impact of boredom and wasted downtime and the impact of having a hobby, work, or some other mental time-share that enhances the effect of intermittent fasting.

  36. Hello Dr. Ekberg and thank you for a very informative video. I am currently on a regimen of 20 to 22h/day intermittent fasting (I practically eat once a day a diet of mostly protein, fat and vegetables). At this stage I would like to introduce a 36h fast once a week. Can you please tell me if adding MCT oil to my black, unsweetened coffee or tea would break my fast? Thank you in advance for taking the time to answer my question. Kind regards,

  37. This is one of the best video for someone who never try Intermittent fasting. I have been doing IF for a little more than 4 months & I lost 20 lb. It has been the least painful & easiest way to lose wt, mainly fat. The best thing is I feel so good. The back pain that caused me tossed & turned while sleeping before IF, the pain is gone. I look & feel great, & I lost those brain fog, & I don't feel that I get hijacked by hunger or low blood sugar. If you reach a plateau on wt lost, then have a longer fast once or twice per yr, such as 24 – 36 hr. I am 54 yr old, & feel better than I was 40 to 30s. My next challenge is to try keto diet & 5 days water fast. Guys who want to lose wt & feel great, try IF. It is not hard at all. It changed my life for the better. Thanks Dr. Ekberg.

  38. Well explained and appreciate the efforts that has gone into the presentation. For the last 50 days or so I am doing Keto(Carbs less than 80). During this period my HDL went up from 30 to 41 but the LDL also shoot up from 114 to 173 and the triglycerides came down to 71 from 96. My weight has come down from 180 lbs to 164 lbs. I am wondering why the LDL should increase? Appreciate your tips to keep the LDL under check. Is too much saturated food(in Cheese, cream, eggs etc) can lead to higher LDL numbers?

  39. Thank you Dr. Ekberg, you have enlighted thousands of people around the world. valuable information comes directly from the expert himself. take the Dr. advice you want to live healthily. you are the best.

  40. Wow!!! This is the best video I've seen so far. I have been on keto for 22 months and lost 65 lbs. I feel better than I did at 25 and I am now 50 years old. I have tried the 16-8 and it is great. I am now working towards the OMAD. Thanks for your video. This clarifies a lot of things and especially helpful for people who are new to this. I wish I had this video when I first started. Subscribed!!

  41. Love your videos, would love to see a full video talking about how to get "Fat Adapted", what steps to take, what foods to eat, and how to start. Thanks!

  42. Great video. I've been intermittent fasting 3X a week for just over a year now. I dropped 30 lbs and look and feel so much better. When I first started it was a little rough. When I got to the 14 hr mark I got a little light headed/dizzy. I had a cup of green tea and then some water with apple cider vinegar and went right to 16 hrs. This happened to me for about the first 3X and then I was OK.

  43. Just a random question, Dr. Ekberg. Why do people, myself included, feel like we need to top even a heavy meal with something sweet? Why do we crave a dessert?

  44. Hi there.
    My name is Arve Herman Tangen and I live in Trysil of Norway.
    I have diabetes type 2. I do not trust my Norwegian doctors anymore.
    I have been watching your YouTube channel for a while.

    I have been on low carb diets and keto.
    Last year my blood sugar went from 22 to 3.1 after I started with this new way of eating.

    But now the blood sugar is up to 15.6 yesterday. I eat one meal every day. And I have high blood sugar measurements every day.

    I try to keep my carbs under 20 gr. pr. day.

    So my question to you is. What do I do wrong?

    I was on 3000 mg. Metformin every day for many years and I also used Amaryl.

    Shall I go back on medication or what shall I do?

    Best Regards,
    Arve Herman Tangen

  45. Thank you very much! You've made so simple. An elaborate session on intermittent fasting! God bless you and your family!

  46. I started Keto 4 months ago and I love it. The fat is melting away and my diabetes is reversed. I'm wondering when/if I should start IF. My body is still very sensitive to carbs, I drop out of ketosis very easily, so I'm not yet fat adapted. How long does it take to become fat adapted enough to start IF without the constant hunger?

  47. Dr Ekberg, I’d like your thoughts on the effect of fasting on an unhealthy gallbladder. I started intermittent fasting a couple of years ago, pretty much following a OMAD eating pattern. In hindsight, that’s when I started having thoracic back pain that would come and go, sometimes pretty intense. I was concerned and worked diligently to identify the root cause, and had a plethora of imaging and diagnostic testing before coming to the conclusion with a neurosurgeon that some bulging T6-T7 discs may be impinging nerves. Since surgery in thoracic spine is so risky, I chose to go through a couple of Kenalog injections to suppress the pain.

    Fast forward to the last few months when I started fasting for longer periods, up to 48 hrs at least once a week, in addition to OMAD. I began experiencing severe abdominal pain (occasionally) that would last a few hours after breaking the fast. My PCP checked for enzymes to rule out gallbladder and h pylori … nothing appeared abnormal. Occurred 3 or 4 times over months. Finally, the abdominal pain returned and would not go away. It was my gallbladder, full of sludge, atrophied, and possibly a few stones. Had it removed after an ER visit.

    Looking back, I think my gallbladder was the issue with back and abdominal pain all along. After breaking a fast, my gallbladder just couldn’t perform to accommodate the large meals. Also, due to its poor condition, I suspect the bile would stagnate further during the fasts and allowed stones to form.

    So…I am thinking that you should mention the issue of potential affects on the gallbladder when fasting. Clearly the fasting does not cause gallbladder problems, but I’m pretty convinced that it exacerbates existing poor gallbladder conditions, possibly to the extent of inciting cholecystitis.

    What are your thoughts?

  48. So how many calories in the only meal doing 23:1
    And I imagine low carb, I know people who say they eat anything and still lose weight, but I would be hungry.

  49. This is my 4 th day with IF 18/6 but i got so hungry on day 2..i almost gave up.
    Day 3 and 4 were not so bad.
    I ate a 3 a small piece of cake and i feel like am failing cause i love sweet foods..
    Good luck to you all

  50. So the exception categories should still eat in an 8-10 hr window, no snacking. 8am breakfast, lunch at noon, 6pm dinner. Like we all used to eat when I was growing up and very few were fat, let alone obese or morbidly obese!

    Once teens finish puberty and have settled, they can easily learn to skip breakfast too and load up on fats at meals instead, like with vlc. Its a good tool to learn for lifelong benefits. Along with putting the EDs down and going OUTSIDE lol
    Ive already taught my kids how diff it is to fat-up compared to carb-up. They’ve literally experienced it. Imp skill to have.

  51. I've been to Japan. I didn't see fat people on the street or anywhere else. This is what they do:
    1. Eat big and full meal at breakfast.
    Their reason is: you need a lot of energy to work and to think, especially students.
    2. Eat less meal at lunch
    The reason is: you don't need energy as much as you do in the morning.
    3. Eat least of meal at dinner.
    The reason is you don't need energy to watch tv or when you sleep at night

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