Stalled Weight Loss Despite Intermittent Fasting

today we're going to talk about what to do if you stalled when you're doing intermittent fasting now this topic comes up quite often when i do my live show on friday mornings so i'm just going to create this one video to cover all the basics now our bodies have been evolving for hundreds of thousands of years in relationship to starvation starvation is a risk to your survival human bodies have gone through a lot of starvation and so they have developed and have adapted certain mechanisms to help them survive so they're in your body and they're waiting okay when you stop eating so when you start fasting or you do fasting for a period of time that sends signals up to the brain that food is scarce so we're going to get some hormone adaptation our cells are going to become more efficient you're going to start to develop this condition called autophagy where your cells are efficiently recycling damaged proteins and giving you new proteins your body is taking the resources it has and becoming just very very frugal and very efficient and you're going to lose less nutrients and you're going to have certain things that preserve your muscle from being used as fuel the body's going to start tapping into its fat when you go in a weight loss program when you want to lose weight that's very very anti-survival because your body does not like to lose anything so this is where the problem is knowing how to do it correctly and of course they will tell you that one pound of fat equals 3 500 calories and all you have to do is eat less calories and increase your exercise and you're just going to lose weight but we know that that doesn't work because the hormones start to slow down the metabolism so the rate at which you burn fat is different from one person to another in fact you may even know people who eat not even close to as healthy as you are and they're losing weight but you're not so we're going to talk about what to do first thing that happens when you go on a low carb diet or you fast as you start to get rid of your glycogen reserve okay that's stored sugar in the liver and with this stored sugar you have a lot of water so you're gonna drop probably a good eight to nine pounds right off the bat and just don't don't confuse that with actual fat because that's it's going to be water especially initially the key to overcoming a stall or a plateau is really understanding what you're trying to do the key hormone that keeps you at a stall and keeps you plateaued is insulin right there insulin is the switch that if it's high you're not losing fat if it's low you are going to be burning fat so this is what you need to focus on in other words out of all the actions that you could do the question is what is going to reduce insulin the most and the second most and the third and the fourth and the fifth so i put these in order so you can kind of use it as a little checklist one of the best ways to know if your insulin is going down is with appetite if your appetite is going away insulin is coming down okay if you still crave if you're still hungry we know you're not tapping in the fat so this is a real simple way rather than even doing a test just go by your appetite if you cannot go for a period of time without getting hungry we know the insulin is still a little bit on the high side and you probably still have insulin resistance if you're new to my channel definitely make sure you watch the video on insulin resistance because you need to understand that as well so what do you do is the most important thing to attack this problem you fast longer keep going longer and longer and then when you eat you add more fat to the meal to be more satisfied to go longer okay so the longer the fasting the less you're going to trigger insulin because insulin is triggered not just by carbohydrates it's triggered by eating so we want to fast longer so just keep working on that and the rule of thumb is do not eat unless you're hungry okay so people eat when they're not hungry don't do that go as long as you can i always recommend consuming nutrients when you're fasting very very important simply because you don't know if you're deficient and most people are deficient in nutrients and so if you're taking vitamin supplements just getting nutrients without the calories then you're going to get the benefits of fasting without any type of side effect so that's what i recommend all right number two lower your carbs lower than they are right now try to get them as close to zero as possible because carbs are what keeps the insulin elevated also look for hidden carbs it could be msg in certain foods that can actually affect insulin which is not a carb but it's a chemical that can stimulate insulin also a lot of the keto treats in the keto foods now have maltodextrin or or dextrose avoid that some of the sugar alcohols can affect your digestive system so even though they're low on the glycemic index they can definitely create bloating so you just want to not do any of those keto snacks and lower the carbs even more than you're doing right now number three lower the stress your environment is crucial there are so many people that i used to work with in my practice that all we did is get them to isolate the stress and fully handle it or improve it and they finally started losing weight why because your stress elevates cortisol cortisol starts mobilizing not just muscle protein into sugar which is turning into fat and raising insulin that way but also it causes the liver to make sugar okay out of ketones out of fat so we want to lower the stress stop watching the news for sure okay next one number four start increasing your sleep every time that you get insufficient sleep it's going to affect your blood sugars okay you're going to you're going to increase hunger so it's going to affect insulin so sleep is vitally important do whatever you can to also take naps stay in bed rest more which will also help stress okay number five decrease the dietary fat so whatever you're doing right now bring it down to about 75 grams not below that just cut down the fat don't add the extra mct oil don't add the extra keto bombs at this point number six add exercise while you're fasting okay so you want to increase the volume of exercise do it on a gradient don't over train but definitely add more exercise simply because it's going to help um probably add another 15 which might not seem like a lot but it can help number seven i'm not saying come off your medication but all i'm saying is that medication can easily block your results so check with your doctor if you answered medications maybe you can find out some other medication that has less side effects because you'd be surprised how many different types of medications actually cause insulin resistance number eight chances are you have insulin resistance do things to improve that situation to make insulin less resistive how do you do that there's some great things you can do berberine is a very powerful phytonutrient in certain plants that is compatible in effectiveness to metformin which is a diabetic medication it's been thoroughly researched so this is a very good one right here take more potassium which can help insulin resistance as well as the b vitamins especially b1 fiber make sure you have enough fiber from vegetables now why because the microbiome turned the fiber into butyrate butyrate improves insulin resistance and as a side note butyrate is very anti-tumor it's very very uh good to protect you in certain ways chromium is a good mineral to help the blood sugars as well as this bile salts that's interesting purified bile salts not only help you extract fat soluble vitamins essential fatty acids from your fats but they can also help heal the inside lining of your colon they can also help a fatty liver they can also help improve insulin resistance and help lower your blood sugars garlic is another powerful natural thing to help insulin resistance okay so i want to show you this next slide right here i'm going to talk a little bit about while you're fasting if you're doing prolonged fasting let's say you're fasting for two days or three days or even seven days or longer you have you're trying to avoid the macros the carbs the protein and the fat right when you're fasting but you also have micronutrients that would be like the vitamins minerals trace minerals amino acids essential fatty acids there is no essential carbohydrates so what benefit is a carb going to give us well certain carbohydrates like vegetables will give us vitamins minerals and trace minerals when you're fasting you can find maybe some type of concentrate that will give you the natural vitamins minerals and trace minerals instead of the carbohydrate so that way we get the nutrients and not all the calories now protein here's one challenge especially when you get into prolonged fasting if you're going seven days you're going a month whatever people are concerned about losing their protein from their muscle or even their organs so it wouldn't be a bad idea occasionally to test the waters with certain types of amino acid blends okay not the actual protein certain amino acid combinations now protein will give you amino acids it'll give you vitamins and minerals so but you're already taking vitamins and minerals but what about amino acids will this break a fast well there's something called net nitrogen utilization and this basically is a percentage of how much nitrogen is being wasted as a byproduct from protein so in other words when you eat eggs for example you're really only getting about 48 of those amino acids that are being used by your body to replace muscle and other proteins the rest is turned into waste and fuel okay as glucose well this is why consuming protein when you're fasting is not going to work because over half of this is going to turn into sugar that's not going to work if you consume fish or meat you're only used utilizing about 32 and the rest is turning into waste or glucose if you're using soy protein you're only getting 17 the rest is waste or it's turning into glucose is sugar right whey is even worse than soy you're only getting 16 the rest is turning into waste or glucose this is why on the insulin index this is the worst there's a lot of triggering of the insulin hormone when you consume whey the reason i'm talking about this is that there is an amino acid blend that you could take that gives you a 99 utilization and the research has been done by professor luca moretti they did the research on the essential amino acids and exactly what pattern the body needs to be able to get the great majority of it turning into muscle or replacing muscle or use primarily as protein synthesis only one percent of it turns into waste or sugar so even though this amino acid can trigger insulin there's nothing there to be stored as fat there's nothing to be converted into fat compared to these right here so if you're doing a longer fast and maybe you want to maintain your muscles or you want to keep your strength up this would be an acceptable thing to take because you're not taking the protein you're taking the amino acids which require no digestion and you're taking it in a blend that doesn't have a lot of waste like branched chain amino acids for example that will really spike your sugar in fact if you were to consume branched chain amino acids you may find the next day your your appetite is higher because it affects your blood sugars but when you do something like this you don't have that same effect if you would like more information about this i put a link down below all right let's talk about fat primarily we use fat for fuel but we also use fat to extract the fat cyber vitamins and also get the essential fatty acids like dha and epa those are the omega-3 fatty acids when you're doing longer-term fasting you definitely want to take fat soluble vitamins as well as maybe cod liver oil or some fish oil cod liver oil is a little bit better because it has dha epa vitamin a and vitamin d all together okay so the reason why i brought all that up is because if you're getting all your nutrients when you're fasting you're maintaining your health as a primary goal and part of being healthy is to keep up the required nutrients that you need thanks for watching and definitely apply this information hey we're back with another amazing recipe no grains no sugar totally keto there's no suffering in keto absolutely not karen and it's an immune system builder absolutely you have to check this out i think you should hurry up watch the recipe and make it yourself it's just so easy to be keto but is it simple it's super simple we hope you enjoy making it as much as we are enjoying eating it

Channel: Dr. Eric Berg DC

Views: 275,731

Keywords: stalled weight loss, no weight loss, not losing weight, no weight loss intermittent fasting, intermittent fasting, weight loss plateau, intermittent fasting weight loss, how to break a weight loss plateau, how to break a plateau, plateau weight loss, fasting plateau, weight loss plateau breaker, intermittent fasting plateau, fat loss plateau, intermittent fasting results, fasting benefits, intermittent fasting benefits, how to fast, fasting weight loss, dr berg

Id: xeNIHeD2tOg

Length: 15min 25sec (925 seconds)

Published: Tue Aug 04 2020