The MOST Important Intermittent Fasting Basics for Beginners: MUST WATCH - Dr. Berg

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so out of anything you could possibly do for your health fasting and in minute fasting are the most important things you can do there’s nothing else that even comes close in creating more Health now on the flip side snacking and continued eating is the worst thing you can do for your health so today I’m going to show you the basics of how to do intermittent fasting actually it’s not necessarily just for the beginners it’s for advanced people too because I found that if you’re running into a plateau or things aren’t going as smooth um you need to go back to the basics all right let’s get into the meat and potatoes of fasting well we probably shouldn’t talk about potatoes how about the meat in cauliflower of fasting what we’re trying to do is we’re trying to go from sugar burning to fat burning a big confusion that a lot of people have when they’re fasting is they think their body is starving they think it’s not eating but in reality your body is eating when it’s not eating it’s finally eating its own fat that is why the best indicator to know that it’s working is your appetite gone okay if your appetite is going away and you don’t have any more appetite and you’re not hungry anymore guess what it’s working and it makes it a lot easier to stick to if you don’t have an appetite so the principle that I’ve talked about in other videos is you have to get healthy to lose weight not lose weight to get healthy that means that we’re not necessarily focused on weight loss weight loss will come after you get healthy but a better indicator for success is your ability to fast comfortably because you’re not hungry like right now it’s 12:00 noon I haven’t eaten since yesterday at about 6:30 am I hungry I’m not hungry I am absolutely not interested in any food at all I don’t want to eat anything right now the first meal that I have will be roughly about 33 30 today and even then I could probably fast longer just because I’ve been doing it for a long time but you want to get into a condition where the food is no longer controlling you you’re controlling your food so many people are into this this situation where the food is literally controlling their life and it’s destroying their life all right so the first thing you need to do is Skip breakfast okay or start to push your breakfast further further towards lunch okay so when you wake up in the morning ask yourself are you really hungry or are you just eating out of habit chances are you’re not going to be hungry for breakfast so don’t eat so the rule of thumb is don’t eat if you’re not hungry okay now to help you not be hungry uh for breakfast you have to make sure that you keep your carbs down for your lunch in your dinner because if you have carbs in your lunch or your dinner guess what the next day you’re going to be hungry in the morning but if you keep your carbs low and I’m talking about roughly about maybe 20 grams maybe 30 grams then you’re not going to be hungry in the morning the other thing that you can do is you can also do the Bulletproof Coffee you can add either butter to your coffee or MCT oil butter is very satisfying and MCT oil will turn into ketones so it’s going to be a lot easier to go all the way up until your first meal at noon so depending on if you drink coffee or not if you don’t drink coffee just do a tablespoon of MCT oil that’s a type of extract from coconut oil that turns into ketones very very fast so the other thing you have to realize is that all these hormones are on rhythms or waves okay and the cortisol hormone Peaks at 8:00 in the morning so you may find that you’re hungry in the morning because of a cortisol Spike but you’re not really hungry it’s just a hormonal uh shift and a sensation that you get so the next thing I’m going to recommend is if you have this minor hungry feeling just ignore it ignore the hunger nine times out of 10 it will go away okay and that’s just because there’s certain hormonal shifts happening in the body that are creating that sensation but just ignore it now if you ignore it and it doesn’t go away and you feel dizzy tired weak then you need to eat but you really need to be able to tell the difference between hunger and time to eat but realize as you start doing this it’s going to get easier and you won’t have any hunger in the morning unless you consume carbohydrates all right the next little thing I’m going to say is at this uh first meal uh make sure you add some fat at the end of the meal that can be peans or olives or some Nut Butter it could be peanut butter it could be breed cheese could be fatty meat could be any of those why do you want to add fat because when you start doing in a minute fasting you haven’t adapted yet and so you need the fat to help you go longer to feel satisfied so you can fast longer because the fasting itself and the combination of low carbs is really what’s going to help you start to adapt to this new machine in your cells that’s burning fat so the same thing with dinner you want to add fat at the end of the meal now the next point I’m want to bring up is this U whole thing about healthy keto okay what is healthy keto well uh healthy keto is not just going in a low carb it’s using quality foods that are higher in nutrients because the last thing you want to do is end up looking like a crackhead and I’m being very sarcastic but some people when they lose weight they they sort of look very unhealthy their hair is dried out uh they look older we want you to look good as you do the ketogenic diet and look younger okay have that healthy glow so that’s a combination of low carb fasting and just healthier ingredients so there’s such a thing as dirty keto where you’re not paying attention to the quality and you’re eating at a fast food restaurant or fast food and yeah it’s low carb because you’re not eating the bun but it’s very very low quality food don’t recommend that all right so this first meal and second meal is called your eating window out okay so let’s just pretend your first meal is at noon and your second meal is at 6 o’ so that would be roughly a 6-hour eating window now when you first start out you could potentially eat during this window through here okay have a snack if you want but I would recommend or challenge you to not do that because that way we get some fasting between these meals too and that will help you the snacking is the biggest killer for uh progress because the snack stimulates insulin every time you eat you stimulate this thing called insulin and what we’re trying to do is fix insulin resistance which was created by a high level of insulin for a long period of time which comes from constant eating and eating a lot of carbohydrates now if you do a 6-hour eating window that gives you an 18-hour fasting cycle that’s pretty good if you could do 18 hours of fasting you’re GNA see some amazing results especially with your brain you’re going to grow new brain cells and so your cognitive function your focus your memory your ability to keep your attention your creativity all is going to improve as well as your mood you’re going to be happier if you were depressed you’re going to feel much much better just because your brain is healing plus your immune system is going to get stronger you actually grow new immune stem cells in your bone marrow which is really cool inflammation goes way down and you start getting rejuvenated you start healing faster all sorts of amazing things happen all right so now here’s another problem we need to resolve at night okay I know this might be hard to believe but there are some people out there that have a hard time not snacking at night now we’re not talking about you you probably know people or friends family members but this snacking at night has to go it’s called grazing I was a professional snacker at nigh