How to do Intermittent Fasting for Serious Weight Loss | Dr Berg

hey guys dr. Berg here in this video we're gonna share with you the power of intermittent fasting okay now intermittent fasting is a tool it's not a diet it doesn't tell you what to eat it's a pattern of eating okay it's as a pattern of eating and not eating that you it's not about cutting calories it's just changing when you eat and when you don't eat okay so that's all going to talk about so why would you want to do this anyway because it is one if not the most important factors in weight loss okay let's talk about why because it triggers two main hormones in your body the most powerful ones one is growth hormone which is anti-aging and the most powerful fat burning hormone there are six fat burning hormones growth hormone is the most powerful fat burning hormone to protect your muscles to build lean body mass and also just to lose actual fat okay and then you have insulin insulin is also a very powerful hormone in that it actually will help you store that if you want to gain weight which you don't want to do that you want to lose weight but here's the thing and the presence of insulin you cannot lose weight it's such a dominating hormone it will block growth hormone so it's the hormone that makes you fat it's the hormone that gives you the gut if you see someone with a fat gut they have too much insulin so these are the two powerful hormones that you're going to influence now let's look at what's happening this tool or technique can really heal insulin resistance where you have the pancreas pumping out way more insulin than you need five to seven times because what happens when you have too much insulin the cells start blocking it and then your body doesn't get the return communication so it's like talking your child and they have ear plugs you're going to increase your volume because the person is ignoring you there's no two-way communication so but the pancreas doesn't get the feedback that the insulin is connecting its sends more insulin through the channel so you have a situation where you have resistance of insulin it's not working low insulin in the cell low glucose but then you have high amounts of insulin in other places which is very destructive causes pre-diabetes it creates a lot of problems okay so what we want to do is we want to start where you're at and then graduate this way over time it's kind of like there's different levels of intermittent fasting from not intermittent fasting to some serious fat burning over here so let's say you start with five meals a day or six meals to six meals a day you have breakfast lunch snacks some people do breakfast snack lunch snack dinner snack right that's a lot of people that do that the principle of intermittent fasting hormone only is that every time you eat you spike insulin see people have thought that only when you eat carbohydrates you spike insulin no no eating in general will increase insulin no regardless of what you eat even if snack you if it's healthy so we have a situation where this person's spiking insulin all day long our bodies they're not designed to eat and graze all day long so we want to switch to three meals a day with no snacks okay so that's the first step three mils a day no snacking the ability to go from one meal to the next without being hungry involves eating more fat okay so you have to add more fat to that meal I'm gonna put some links down what to eat but this is this videos not about what to eat it's about the pattern so you get three meals here and then if you want to take it to the next level and burn even more fat you want to do a pattern of 16 to 8 16 hours of fasting an eight-hour window of eating okay so let's say you get up in the morning and you're not hungry well don't eat wait until you're hungry the ideal situation is to go for hours when you wake up for at least four hours before you eat the first meal so let's say you're you get you eat at 10 o'clock okay in the morning so and you got up at 6 so that means that your last meal is going to be six o'clock at night so you have an eight-hour window where this you might get up and eat at 8:00 then you might eat at 8:00 at night so you really haven't given enough fasting a little bit in between but not the real power of in a minute fasting is through the night and in the morning and that actually at like at nighttime when you're sleeping and then in the morning that's when you really have the uninterrupted serious fat burning not necessarily is much between the meals but it is a factor so that's why we want sixteen hours of fasting with this so we try to keep that window and you have your three meals okay does that make sense now if we want to take it even further and really turn on the fat-burning you we want to go to two meals but we want a window of 20 hours of fasting you know what that would do to your your waistline your stomach so we go for 20 hours fasting and only four hour window of eating so we want we want to get up and wait until let's say twelve o'clock or one have the first meal and then have the next meal four hours later so let's say you get you eat at 1:00 then your next meal is at 5:00 okay so you have four hours there where you basically you ate but then you have 20 hours of serious fat burning if we then add in a minute fat exercise to that high-intensity interval training then it's it's over that would be the icing on the cake well maybe I shouldn't say I see in the game that's gonna be the meat and potatoes no don't don't listen to me but the point is that it's going to take some time to transition over to these different levels okay don't think it happens in a minute if you've destroyed your metabolism through dieting or the HCG diet which is 500 calories or some other stress event then what's going to happen it's going to take some time to gradually kind of move over to the next one but you'll get comfortable we don't want you to be headachy and have a lot of side effects between the meals so you want to overtime in this this transition from here to here could take you know three weeks but this one could take a month or two or even three months before you get to this point go taking them longer but then you're really burning fat okay so I just wanted to cover what the powerful the power of this what it is and how you would do it starting here and gradually over here all right put your comments below thanks for watching you know I just wanted to take a moment out to thank you for your amazing feedback that you guys are giving me it's just mind-blowing the successes the wins I created a link down below so you can actually type out your full success story and if you have a before-and-after with weight loss that would be awesome and if you don't have a success with weight but other things just put an image of yourself and your personal success story and I would love to read it and also share it with others so I want to just thank you in advance for doing that but there's a link down below fill it out I can't wait to read it

Channel: Dr. Eric Berg DC

Views: 8,332,576

Rating: 4.9398875 out of 5

Keywords: Intermittent fasting, intermittent fasting explained, intermittent fasting benefits, how to do intermittent fasting, weight loss, fat burning, insulin resistance, weight loss diet, how to lose weight, intermittent fasting weight loss, intermittent fasting tips, serious weight loss, how to start intermittent fasting, intermittent fasting meal plan, intermittent fasting for weight loss, fasting and weight loss, intermittent fasting dr berg, dr berg, eric berg, dr eric berg

Id: lwCRjwDs1Ek

Length: 7min 39sec (459 seconds)

Published: Tue May 16 2017

Reddit Comments

[u/cbinvb]

this dude is not a doctor, he's a chiropractor

[u/andre178]

this video simplifies things greatly! My questions are what triggers insulin to be released? would black coffee? diet drinks? would the mere act of ingesting anything trigger some sort of insulin response?

[u/BadNewsBrown]

Wow this guy has a lot of good videos.

[u/WolfofAnarchy]

God I love this video. So clear and concise, not going with this loudmouth HEY GUYS IT'S YA DOC HERE ALRIGHT SO TODAY IM GONNA EXPLAIN SOMETHING AMAZING, SOMETHING SO GREAT etc etc

Just really great.

[u/halfpastnoonan]

love this guy's videos