♦ Watch This Next: Drink This For Massive Fasting Benefits - 15 Intermittent Fasting Drinks: ruclips.net/video/5BXOkgwQTjk/видео.html Learn more about Insulin Resistance and Intermittent Fasting ruclips.net/video/6lgE0NlsEXE/видео.html
Hi, thanks for your extremely informative videos! I'm still struggling with getting the information about starches (bad)/ resistant starches (good?) and how to calculate them in the daily intake. Do you have the info on which is which as it is not written on packages? For instance are legumes like chickpeas allowed or not? I've read as well you could eat cold potatoes but I am extremely suspicious!! 😀 Apologies if you have been through this already, I don't see it in your list. If so could you give the link? Thanks! ☺
Dr. Sten Ekberg A lack of sodium on the ketogenicdiet can cause the brain to send signals to the adrenal gland to increase the release of hormonesresponsible for water balance. Cortisol is released alongside these other hormones.Jun 5, 2019  HVMN › blog › dangers-of-the-ket... Dangers of the Keto Diet Debunke
@@drekberg Super! It would be great if it could include the different types of flours. Almond flour is well known of course but they say it's all good as well for green banana flour (which is delicious by the way), coconut flour, hemp flour, quinoa flour, chickpeas flour, rice flour, etc... Thanks I love your videos!
@Baron Bar put your money where your mouth is. You didn’t provide any references to deny his claims. He explains everything based on how the body works not how pharmaceutical people work.
@Baron Bar everything he talks about works and quickly. IF combined with ketogenic diet gives solid results in a few weeks. You can also find lots of research backing keto and if benefits if you look for it. You are just arguing for the sake of it
@Baron Bar Did you call yourself a cell biologist who writes reviews with peer-reviewed literature? I don’t think so. If you are, you must be working for pharmaceutical companies or your “professional work” is funded by drug companies. I don’t know you but from observing your comments, you are a sloppy careless untrustworthy reader as you totally missed his name for someone else. His last name is Ekberg not Elberg. As a cell biologist you should pay more attention to details or you should review your comments before posting it. After all, you are only accepting “peer-reviewed” materials! Just learn to spell his name correctly next time and save your peer-reviewed comments for your pharmaceutical friends!
I was 210 pounds, 5'3 , 63 years old, depressed , seating on the reclyner most of the time after work, had no energy, no motivation , it was hard to evrn walk due to inflamation. Addicted to sugar! pre-diabetic , fatty liver and suffered from insomnia, I started intermittent fasting , eating once a day, then twice a day, said no to junk food, or processed foods! started walking and taking body pump class with weights twice a week. I lost 53 pounds in 7 months. I am 158 pounds , I am so happy now!! I can pick up my grandson and play with him without getting tired. My children are proud of me! I still need to lose like 20 more pounds. The road is steep and narrow. I feel unstoppable! If you feel that you can't do it , take it one day at a time! One hour at the time if you need to. My love and blessings to all of you out there going up this steep hill, you will get there!
So far I went from 316lbs to 216lbs in 13 months. Still have to get rid of the last 30 lbs.....thanks to Dr Ekberg.....keep up your great work.....thank you..
After 50 plus years of insulin resistance, multiple diets that worked temporarily, poor eating habits and a sugar habit, at 70 yrs old now and pre diabetic at a whopping 275 lbs on a 5'9" frame I have finally found the answer that will reverse all this thanks in part to Dr Sten's videos. I have lost 25 lbs in just over 5 weeks doing intermittent fasting and Keto, now on OMAD after a month of 16/8 and I feel reborn, that there is now hope for me!
Dr Sten, thank you! At 50+ I was chubby with hefty “love handles” and thought, “oh well, that’s life, this is my body type and there’s nothing I can really do to change that.” I had heard diets don’t work and had little time or patience to exercise… then I started intermittent fasting 16/8 and dropped about 6 pounds in a month. In 6 months I lost 30 lbs and reached my weight goal while feeling much better. I have cut way back on carbs and try to walk for about an hour in the morning and evening to hit a nice balance. This is a way of life…not a diet and has made a huge +++ effect on my health!
He said, while comparing low cal with fasting, that if you reduce your calorie from 2000 to 1,500 you’ll lower your BMR, but when fasting, you can eat 2000 every other day, so 1000 calorie per day, and you won’t reduce your BMR! How does that make any sense! Reducing your calorie even less will preserve your BMR?!
That’s because when you don’t have a sufficient meal (it’s lower in calories, and your body doesn’t feel satisfied with it), your body will try to retain as many calories as it can by slowing down your metabolism- that’s when you eat three times a day but each time with insufficient calories. On the other hand, when if you eat once a day, but it’s a full meal which gives you a sense of satiety, your body relaxes and does not feel the need to reduce your metabolism. Our body knows in this case that when the next meal comes there will be plenty of good nutritional food and it will be enough to “make it happy”, to satisfy its needs, and therefore there is no need to conserve the calories, or to store the fat.
Im 52 and in my 40s I started putting on weight and was convinced that was just how it was because I was getting older! Fast forward...I tried a keto diet / int. fasting and I now weight what I did in jr high! I have so much energy and the brain fog and depression I was dealing with is completely gone! ❤
After a year with the Keto lifestyle and down 80lbs, I've learned eat to live not live to eat. I can now be social without making junk food part of the equation. That includes alcohol too.
Are you eating to live or living to eat...........this question right here. We all have to step back and think...........why am I eating?? Learned this over time since starting keto back in February.
You might never get to read this, but I need to tell you that you’ve made me understand better than my Dr what diabetes is and what to do to revert it. I see my endocrinologist every 6 month and all he said was to keep taking my medicine ( metformin 2.000 mg). I was on it a yea. Thank god for your videos, I started fasting, I lost 10 pounds in a month, am exercising and I was able to lower my med to 1.000 mg. I thank you for this. My goal is to not to need any meds and lose another 10 or 8 pounds ( may weight is 149, am 5,2), keep active and Keep eating healthy and of course keep fasting. Thank you, thank you and thank you
Down 82 pounds since December 26, 2018 on Keto and fasting. Once fat adapted, I learned that I could go days between meals while using body fat as fuel. Under a 25 BMI, and working on losing the last 10 pounds of belly fat. 54 years old, SW 249, current weight 167 lbs.
@@drekberg I'm probably not the first to say and I am not being dramatic when I say YOU HAVE SAVED MY LIFE. Christmas 2021 I was a 40" waist (102cm) and weighed 180lb with a BMI of 29; bear in mind I'm 5' 4" tall (163cm) and on Christmas Eve I had to go to hospital due to a suspected heart attack, my blood pressure was 160/102; I had yo-yo dieted since 1991 and had given up, even on life. In January 2022 I was looking on RUclips as a last hope for a sustainable diet and your video popped up and I tentatively started intermittent fasting (or "The Life Saving Regime" as I now call it)... I'm now a 32" waist (80cm) and weigh 133lb with a BMI of 23 and my blood pressure sits around the 118/78 area. I have rediscovered that I actually have muscles and an eight pack - I've never had an eight pack in my entire life! So, no exaggeration when I say you're MY life saver Dr Ekberg
I feel better when I eat less even though my food is mostly plant-based coupled with intermittent fasting. Daily intermittent fasting makes me feel like my eating life is more organized. Sugar was my bestie. Now, my sugar cravings are nowhere.
"These are all tools..." "If it doesn't work for you, change it up": You are rational and sensible in what you say and are not dogmatic and rigid, which is very important. Thank you for this!
I'm 4 weeks doing keto and intermittent fasting 16/8 and down 26 pound's and it's mostly down to this man's advice , started walking after two weeks only doing 2.5km every night and don't eat after 6 , I take one day off intermittent fasting at the weekend but stick to keto the whole time , first week is the hardest but now it's easy and no cravings for carbs,, I would highly recommend it if you want to lose weight Thanks Dr. Sten
@@Kelly-vc4rs 16 hours fasting/ 8 hrs eating. the 16 hours includes the time you are sleeping. Stop eating at 8 pm and dont eat until noon the next day -then stop eating after that new 8 hour window and you have successfully done a 16/8 fast.
I got off the sugar and have been doing occasional IF. I came to realize two things. I was addicted to sugar and I fear hunger. Getting off the sugar was not too hard. IF has enabled me to challenge my fear, plus without the sugar I don't crave as much so helps with the hunger/fear of not eating.
Yes...I realized I have a fear of hunger too! Wth is this about?! At the first twinge of hunger I feel a little panicked. Ironically IF is helping me with thia issue. I would never have guessed.
Yes, I know many people who are terrified thinking they will be hungry. Like they are going to die if they don't eat for a whole 4 hours! Hunger is where the magic happens. It becomes much, much easier to handle though when a person is fat adapted.
Being in a Fasted state, doing weight training, 1 rep of each type, High Intensity Training, walking is all golden for loosing weight and feeling great.
I changed my diet to a healthy small 3 meals a day and was plateauing, but then learned about fasting. I now eat 1 big dinner a day, and my weight seems to be falling off and I feel great!
Same here. I fast when I plan to workout and eat 1 big meal after which is at night a couple hours before sleep. My weight teetered between 170-175 and now I'm between 160-165. I'm age 35 and 5'6 and feel pretty darn good. 😁
One meal a day is the most natural way ,our ancestors hardly had the opportunity to eat every day.Mass production of food is the worse disaster in human's history
@@toddboothbee1361 as consequences of food mass production:Obesity, illness and environmental damages are greater than all of the major wars put together
I fasted for 8 days a year ago, I only drank water. I worked, slept and exercised the same as usual and tried running in the latest stages of it though that was unsuccessful. I've been on OMAD (One Meal A Day) for 13 months ever since. Maybe 2 days a month I'll have two meals a day but that's always within 3 or 4 hours between each of the two. Usually at mid morning or noon. I grew up athletic but turned skinny fat and out of shape in my late twenties. When I turned 30 I started to take intermittent fasting and fasting more seriously (I've done it years beforeas well but at a lower level and inconsistently). I am 31 now, OMAD for 13 months in a row and also consistent workout schedule that consists of bodyweight exercises primarily focusing the lower body and recently implementing upper body exercises as well. Running 2 times a week (those two days are locked on the calendar and haven't missed one in months) without landing on my heels, only toes (30 min run before sunrise). Strict sleeping schedule (bed at 9pm - up at 6am), living barefoot and exposing myself to cold as much as possible. No more microwaved food and 0% junk food, take outs, bakery sweets, etc. Reduced intake of carbs and increased usage of fat like extra virgin olive oil or butter (no more inflamatory vegetable seed oils). As you can see, it's a chain of things, driven by a few main elements such as diet, or a workout goal. During these 13 months I've noticed some effects. Increased focus. Increased stress tolerance. Increased drive and confidence. Body FEELS better, and mind seems sharper, cleaner. My skin got better (used to get a rash around my nose and eyebrows, patches of red skin that later turned scaly. Doctor said it's chronic and I can only treat it with a lotion they gave me...). If it comes up, it's because I had some dense sugar (happens around christmas and similar celebration situations) or abused carbs. Temptation resistance has increased considerably. Bodyweight went from 86kg to 68kg. Bodyfat percentage went from 20% at 86kg to 13% at 68kg with no muscle mass loss. While doing OMAD, I still manage to fast for 3 days once a month. You guys have no idea how much my mind, body, relationships, contact list, business opportunities, finances, economy and professional work has improved in A SINGLE YEAR. They've always told me life ends at 30 (meaning you lose freedom, can't grow anymore, etc). Life has just started for me. And it all begins with a simple but hard choice. Who do you wanna be? Make that choice and stick to it. Great things take time and you are on your way to make them happen. You will manage as long as you don't break a simple rule. DON'T QUIT. Your body adapts. It just needs time, but you always quit before it can change anything.
I’m on day four If ..and walk fast everyday for two hours I have seen a big change in my stamina ,my mood ,I’m more active and I’m in my pre menopause my insomnia has gone just in four days ,I have so much energy all day I do 16:5 thank you for all your information
I have to say this is the best explanation of Low cal vs Fasting I've found yet. I've been doing 16/8 for some time now and am always worried about whether or not I'm taking in enough cals during my eating window. I've searched all over youtube and this is the first video that really explained it to where it made sense. You have a new sub my man, thanks a bunch for your work!
It has something to do with the diet you grow up with. For example if your parents give you a healthy diet and access to it you will grow up not liking the rates of chemical sweeteners. For me I had and still have a healthy diet but the problem for me is stuff like cake or some sweet fast foods that I bought or my mom occasionally. It's stuck with me and cutting this habit slowly but yeah.
I found that when fasting, always listen to your body. Hunger is usually the worst around your meal times. Hunger will pass. If your body is hurting or feeling "wrong" end your fast and try again. You have to be mentally prepared to fast, and I have poor results if I suddenly decide I am going to fast rather than planing to begin a fast at a certain time. Emotional stress is the worst for me.
Thank you, Dr. Ekberg. How to properly manage my diet/weight has always been a mystery to me. Once I reached middle age and was solidly trapped in insulin resistance, I felt confused and helpless. Your instructions make sense to me. I now have hope and a game plan to better health.
i never count my calorie intake. I have one meal a day - salad with eggs, tuna, kefir, sea salt, apple cider vinegar and greens - fish or meat with seaweed noodles and cream sauce - berries with nuts. before I go to sleep I dream of a raid in a french confectionery
I was salivating while reading about your regular diet - yummy! Then, I laughed hysterically at the French confectionary raid comment and everyone's responses! 😆😅😂😃
It’s almost like you can’t win for losing....I listen to my body. I use common sense. I exercise base on my energy levels. I’m someone with PTSD so sleep has always been a problem, and I know sleep is also very important for weight loss, but I’m not going to use that to deter me. I’m going to stick with IF, it’s working for me. Great Video, very clear. Thanks you Sir!✌🏾
This video BY FAR provides the best explanation I have ever heard on how the body reacts to routine behaviors. From eating, sleeping, exercising patterns, etc!! Wow!!!! Very dumbed down, without being condescending = AWESOME 💪
I'm on my fifth year doing IF. I've lost a lot of weight and feels great. Per experience, I never really restricted myself on the type and quantity of food within my feeding window, when I was just starting. As I went on, I've lessen craving then eventually eat less and less because I easily get full with little food.
@Majid Mrz thank you! I have shoulder issues so I’ll have to focus on lower body. Walking is no problem. Treadmill. Thank you for helping me to understand!
I've just started doing IF and it's been 4 days . I eat one meal every other day , I'm abt 16 and I'm hoping to lose about 20 kg this way . I've really stubborn weight.. Wish me luck 😢
Since watching your videos and realizing how complex our bodies are and how many different systems are all working together in perfect harmony, I am overwhelmed by the creative genius of God. Thank you for all the good work you do.
Thank you, I started Monday April 10, 2023 @ 190 lbs. Today is Thursday April 13, 2023, this morning I weighed in @ 182. My glucose levels stay in the 300's, with a family history of diabetes and hbp. Within those 3 days, my levels have been in my target zone and more stabilized. I will NOT accept those or any other generational illnesses. Thanks again
Wow, this is probably the most informative video I’ve watched so far about IF. I’ve been going through soooo much videos from other reputable doctors and clinicians but it’s a lot of talk to process the information that you need. This answers all my questions. Thank you!
I like the way he can easily explain that things interact between themselves. It seems important to understand the reasons why our body works to take over back our own healthy life. Great videos and explanations. We all are different and we need to find out the right method to lose weight, to hold it and finally to get back a physical balance. We need to adapt.
I'm 6 days in on a lightweight fasting routine that i started on a whim. Dont care that I'm down a few lbs already, number means little to me, what matters a lot is much more stable energy, vastly reduced sugar cravings and BLOATING has gone down. A nice win for only doing a 14/10 imf
But how do exclude the food element from you healthy, exercise as an expert and eat wrong and show us healthy, let us listen people...Healthy is a two way traffic.. You kept your healthy because you monitored both parameters well..
Thank You Timothy Bernhard so much for showing your appreciation and supporting the channel and and helping me get the message of health out to the world. 🙏 🏆 😄
Excellent video. Simple and to the point. Thanks for sharing. I fast 23hrs daily most days. My skin is soft and glowing. I get a good night's sleep 💤 I exercise daily. No more hunger or craving. Stay safe 🙏
I have low thyroid. I've been eating low carb for about 3 yrs. I'm a 74year old female. I stopped taking thyroid meds about a year ago. Recently my energy has plummeted. I've started meds again and wondered if you have any advice. I live the practical detail in your videos, they just make so much sense to me.
Thank You Mary Wakely While there are many general things that a person can do to improve their health, such as reducing sugar, grain and processed foods. Some conditions are a little more complicated and require very specific analysis of the body. In my office we use Nutrition Response Testing to find and handle the root cause of the problem. Thyroid is very often autoimmune including problems of metal and chemical toxicity.
@@drekberg Thanks so much for answering. I live in Ireland and have limited resources, as I'm on a state pension. How much would testing cost? And can they be done without my being physically present?. Thank you for reply.
Yours have been the clearest to understand videos I have watched about the wholeness of the body and how it works. I want to watch them all! Gives me more incentive!! I had a terrible reaction to the Covid last year. Lost my ability to walk. No doctors seem to help so I went on line and discovered first, KETO. BTW I am 75 and have always been active. Started adding some supplements in January. I have lost 20 lbs. but have hit a plateau. This lesson, as I call them, has helped me to see what I need to do. I have regained my walking ability, but it has it has taken 6 months. Watching your lessons and a few other programs similar to yours, I realized that I had been eating wrong for a very long time, and thought it was normal. Loved bread and sugars. I am off bread (grains), sugar, processed and fast foods. This has not come from mainstream Doctors, but from watching Doctors who really look at the cause and not just the symptoms. I want to thank you from the bottom of my heart, I was cleared from a cancer scare, my IBS D has vanished, blood sugar dropped and my energy has returned in a way that I had not expected. Still have some issue with kidney and liver but believe that to will get better.
SOOOO nice to be able to eat a nice satisfying meal of high quality food until I am FULL and know that as long as I am doing Intermittent Fasting (with very low carb selections), my body will metabolize it properly, no fighting the hunger or weight anymore, whoohoo! I need to work on keeping my diet changed up too, I tend to get into ruts with times as well as foods, so thanks so much for that information. And thanks for all you do Dr. Sten, much love from New Mexico USA! Julia
@@satanshamamotra I ate nearly everything in one meal a day but no sugar or foods with high glisemic index. Apple ciger viniger a spoon a day... I walked 20 thousand steps avarage... I'm 45. Now feeling 30. The muscle mass growth because of human growth hormone. My energy increased incredible... Thanks a lot to Dr. Ekberg. Listening him everyday had been a wonderful motivation. If you will start OMED, listen to him everyday minimum half an hour.
Ur internal organs r thanking u a lot. Fat reduces first from organs, then ur face thn body. N try exercising nt much if u cant just 15mins thn try fr more times. If u exercise with IF u will become leaner.
@@m.d.40 Well I don't weigh myself so I can't say anything about weight loss. But when I had an internship where it was normal to eat breakfast and lunch together, I began to eat 4 meals and got really hungry. I guess my stomach got also bigger and I was hungry even if I ate 5 minutes before. Then I went back to 2 meals and slow eating and I got back to my normal food intake and hunger
Hey thanks for the questions guys, since my comment I've lost 30 kg in total. I swapped over to intermittent fasting, eating breakfast and lunch but skipping dinnner. I've also started exercising. When I was eating one meal a day I was eating carbs, and I tend to eat alot more these days and haven't put back on any weight.
Dr. Ekberg, I have two questions: 1.) As far as weight training goes, will Heavy weight lifting trigger cortisol? 2.) I Have a newborn baby who has colic. Would her constant crying trigger cortisol? I'm grateful for this knowledge that you're sharing with us who've lost all hope.
Thank you alan nelson. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
I agree! I especially love the notes on the writeboard. So easy to copy the notes and help remind me of all the info concisely. I have watched many low-carb/videos by different people. Lately I have found myself watching more and more of his.
I agree. I didn’t think your pace was too slow. You illustrate every point. I especially appreciate the first part, in red on the board, which help make everything else more obvious.
So glad I found this. I recently had 3 spine surgeries and my gallbladder removed. I gained 65lbs. It's been tough. I used to do so well with IF and a diet called NSNG. Now, with medications, limited mobility, and inflammation, it has become very difficult to lose weight. This vid helped motivate me to try harder. Subscribed!
Because of inflammations i would recommend carnivore, but because of your gallbladder it would be good to ask your (open minded) doctor or look specific for this topic.
I’m 62 and have discovered that OMAD doesn’t exactly work if you’re lifting heavy before work each day. I tried because it was Lent and began for spiritual reasons but discovered your channel also during this time. I lost 20 pounds but also contracted a severe sinus cold which took over a week to shake. I can honestly say that, when I was lifting heavy and eating a lot, and had a bit of a “spare tire”, I felt much better than I did while fasting and eating only one meal a day.
Yeah of course it depends on your lifestyle. Theres different diets for different people. Alsonit does depend on what you eat in your 1 meal. You need to also squeeze in foods good for your immune system in there
Pretty sure all this information applies to people who are not very active and are fairly overweight. Lifting heavy and restricted eating works for awhile and then cortisol takes over and ruins everything...testosterone drops off, metabolism shuts off and your body believes is starving. You won't hear of any athletes of any sort following this for long periods of time.
Sigh 😩, nobody knew losing weight could be so complicated; too much protein not enough protein, too many carbs not enough carbs, too much fat not enough fat, too many calories not enough calories, too much exercise not enough exercise, etc . . . How I long for the days of my stress-free youth when I didn't have to worry about IR, low BMR, hypothyroidism, pre-diabetes, etc. . . . Nevertheless, thank you Dr. Ekberg for providing us with this very important information.
Elsa Loebell it’s not, all these diets are FADS. Eat less, move more that’s it. It just gets harder the closer you are to goal weight and when you have lower body fat.
Dr: Irregular sleep is a form of stress, you will have a much harder time reversing your insulin resistance if you do not sleep well. Me, watching this at 3:35AM: Yes... I see...
Thank you! I finally found a channel that makes perfectly good sense. I had a stroke 2013 and was very unhealthy but i have reversed my situation and feel so much better. This ch. Is the icing on my cake!!! 👍👍👍👍👍👍
Thank you fiftyfine health. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile. I'm fifty four years old but next year I think I'll be Fifty-fine. (I'll have to remember that one)😂😂
Thank you Emmanuel Quintana. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
I truly appreciate Dr. Sten's work in educating us about how to stay healthy. I lost about 15 pounds in 6 months just by avoiding processed carbs like pasta and breads.
I had this video saved on my list to watch for some time. Yesterday, I got in a heated debate on intermittent fasting with a guy who doesn't workout and one that counts calories/ works out. Neither of them fast. I'm about 2 solid months in the OMAD or 12 hour fast. Weight is dropping, muscle is maintaining and becoming more defined. I'm a workout veteran already but my diet needed major work. I wish I would've watched this video before that debate. You covered EVERYTHING they said wasn't true. Almost like you heard us talking. I'm subscribed to say the least. Please keep us informed.
Thank you Dr. Ekberg for your careful explanations of biochemistry beyond what most MDs have patience to do. You finally broke me out of 10 years of hi-carb/vlf after I had two stents done for my right-side coronary arteries.
Hi Doctor ! I have been fasting for one year now, on may 2020, I started IF, but the hunger went away and I started prolonged fasting, first for 3 days, then 5 days for a month, then 12 days, 12 days and 21 days, lost 30 kilos in 2 1/2 months , after refeed and some days later I gained 7 kilos. I started 2-3 days of fasting for 2 months, i was 143 kilos when I started, and I’m 6’2, I went down to 106 kilos, but I gained weight right away 7 kilos after I went back eating and 5 more in 6 months, even though I did keto and IF almost everyday, some months I go for 5 days or 10 days of prolonged fasting, I have been doing 18 hr IF and lifting weights right before my first meal and I have gain lots of muscle I asume due to the HGH in the 18 hr fast, but 2 months ago I’ve notice that I am gaining weight even though I’m doing 2 days water fast every week and eating around 2000 cal, because my stomach can take any more food, some times I do 1 meal and a bullet proof coffee, because it’s too much food. I have done 170 days of water fast in 400 days in total, and taking my electrolytes and teas (ginger, turmeric, green and black teas, etc). In this last 2 months I’ve gained 2 inches in my stomach, doing everything right, now I move to eating my 3 meals a day and trying to eat 3000 calories a day to see if I lowered my BMR of too much fasting, I hope I start seeing some results, I think my body is storing everything I eat in my belly as a distribution center. Do you have any thoughts ? I recently did a 10 day water fast and only lost 1.5 kilos after refeeding, that’s why I am concern ! And some weeks not eating for 2 days and gaining weight in those weeks! Hope you can read this post and give me your feedback, thanks I have lost my weight by using your info in your videos , thnx for sharing your knowledge 👍🏻 !!! I’m very greatfull !!!
Wow respect the fact that you keep on trying! You did some real fasting, that must be so frustrating to gain weight while fasting this long. I feel sorry for you, also the fact that you didn't get a response!😪
All you need is a Nutrition Tracker App, like MyFitnessPal or Lose It. Based on your BMI & TDEE (which they calculate for you), these apps show you if you are under-eating or over-eating. You choose if your goal is to Gain, Maintain, or Lose weight, as well as at which healthy rate you’d like to achieve these goals (ie. the # of lbs you’d like to lose per week: .5 lbs/wk, 1 lb/wk, 1.5 lb/wk, etc). I can only speak for MyFitnessPal (free version) over the following features, but the app also shows you if you’re keeping within your Macros, which you can set to your own preferred percentages. And it also syncs with your fitness watch so that the app automatically adjusts (increases) your Daily Caloric Allowance depending on how much you’ve exercised (how many calories you’ve burned) that day to prevent you from inadvertently eating less calories than your body actually needs due to how active you’ve been.
I just have to Say in the beginning of my weightloss journey i was trying my best to get informed about the keto diet and fasting, excercise and all... it honestly felt like a whole other language Lol, it was hard to understand everything but now it feels like Im getting the hang of it! Thank you dr Ekberg!
Thank you TriniHoney. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
I just started and completed my second day on a 16/8 fast. I don’t have very much information on this so I’m really pleased I found you. The information was great and obviously to be successful I need to learn so much more. Thank you for explaining so much.
I'm able to lose 3-4 lbs/wk when I'm on low fat, low calorie. After I reach my goal, it all comes back on within a year, yoyo-style. On keto, I'm losing a snail-like 0.5 - 1 lb/wk but I'm never hungry, I never start regaining, I'm always ketotic and I'm absolutely positive that I'll never regain those pounds again. I've water fasted several times early in this process for 3 days each and for some reason, my weight is still stable...I don't lose what I expect to lose. So...I'm okay losing 1/2 to 1 pound a week because that is a path to my goal. I have restricted my eating window to 10/14. I've dropped 40 pounds in 7 months with 18 still to lose. Not a diet - a lifestyle. It's great!! PS...I've also lost 7 inches around my waist and my BP is now normal. I'm sure I was pre-diabetic when I started this last August! That is now not a worry!
I have been really enjoying your videos. I would love to see a video on foods to eat after a longer fast. I usually do OMAD fasting but also mix it up with longer fasts. Coming of these longer fasts in the right way is more important than the shorter fasts, so would love to hear what you have to say about the best way of doing that. Also would love to look at the math of calories to grams (or pounds for the Americans). I know there are a lot of variables but some guidance on it would be good.
Here is some basic info on food calories. First, the numbers typically tabulated are derived from what is called a bomb calorimeter. The food (fuel) is literally burned in a closed system with sufficient oxygen to complete combustion, and the heat produced is captured and measured, usually by how much of a temperature rise occurs in the calorimeter water bath, with a defined amount of water. This testing established the fact that proteins and carbohydrates have 4 calories of heat value per gram, fat has 9 calories per gram, and alcohol has 7 calories per gram. These are for dry weights. Now, there are two things to take into account. Much of what you eat is not 'dry'. A pound (454 grams) of bread does not have 1 pound of carbohydrates, typical meats similarly are not 100% protein. Boneless, skinless chicken for example is typically just under 20% protein. Butter has some water and protein in it so it is not 100% fat, however most oils are essentially 100% fat. The second thing is that your body necessarily access all of the calories in the food. You will not digest all of the fiber for example, or you may have malabsorption problems. The amount of usable calories that you need depends on factors such as how active you are and how high your metabolic rate is. These are also influenced by your body mass, what the temperature and humidity of your surroundings are, how much clothing you wear, etc. A pound of body fat has the energy equivalent of 3500 calories. That is approximately the calorie requirement of two days needs for a sedentary person.
@@ednalansdowne232however one's weight & hunger has ZERO to do with calories & EVERYTHING to do with carbs & Insulin. Better forget calories & learn about the body & hormones etc.
Changing things up is so true. I alternate between OMAD and 20:4 just to keep my body guessing. I also find that I feel better and show better results when I extend the fast from 20:4 to OMAD. I find your point about combining carbs and fats to make a lot of sense. When we eat within reason, our bodies are not designed to just flood itself with insulin. It may be something to monitor if someone has issues with insulin to start with.
Dr Ekberg.. Thank you. A ‘Brilliant’ explanation. You are the Only person on RUclips who has explained this. All the rest just talk about why & how theories to do Keto but nobody else has explained why it may not work. Theories are great, but as you say ‘we are all different’. As usual you have covered Everything necessary in your video but this one has tied together so many other factors and all makes perfect sense. This is one of your best videos.. In fact they are getting better & better. 😉 I recommend to others, as I will, to watch this video over & over, because it covers everything you need to know about IF. Thank you again. Congrats again on passing 100k
Thank you Garry Rowland. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
The best videos on RUclips regarding fasting by far are by Dr. Jason Fung a nephrologist based in Toronto, and Dr. Pradip Jamnadas based in FL. They are real DOCTORS and they know human anatomy well!
Would it be possible to have a video on practical steps and measures to transition from full "Medicated Type 2 Diabetic" to low carb / keto to reduce insulin resistance? Are there indicators for when to reduce or stop medication (Metformin for instance)? Pointers on where to start, what to watch for & measure and key steps along the way would likely help your audience immensely. Thanks for taking the time to produce such informative and understandable content.
I luv how you break down the nutrients... that is very informative. I am new on veto, started 3 weeks ago and already lost nearly 10lbs. I am not obese but I am 25 lbs over my regular weight LOL. I think I am on track and doing / feeling great so far. You're very much appreciated :) I should've watched your channel long ago
I absolutely hate the hypothesis of calories in - calories out. There are so many variables, that most people are off by more than 20% on a good day of counting.
I’m starting to think people care more about catchy word phrases more than thinking about whether or not it even makes sense. I gave up counting calories a long time ago. It makes 0 sense.
5 days in OMAD and I didn't fall asleep after dinner. I also didn't crave food any more, other than when it is dinner time. Lost also 5 pounds. The first 3 days are tough, but after that it gets easier. Remember exercise helps a lot to lose weight, whatever you do with diet, exercise doubles it. It can be 30 minutes every day or 1 hour 3 times a week. If you can't go for long walks, then sit on a low resistance bicycle. Don't go over 120bpm. Don't do hard workout for long periods. Avoid carbs but don't exclude them. They should be max 10% of your diet. Last step, watch 1 video of Dr. Sten every day. You will appreciate the process and become wiser a lot faster and you will understand why you need to be patient, but you will see a result. Don't wait any longer.
Out of everything he said...l like when he says change it up...change up your type of fasting...change up your exercises and change up the food you consume. ALWAYS be consistent in drinking lots and lots of water 💧 😉
♦ Watch This Next: Drink This For Massive Fasting Benefits - 15 Intermittent Fasting Drinks: ruclips.net/video/5BXOkgwQTjk/видео.html
Learn more about Insulin Resistance and Intermittent Fasting ruclips.net/video/6lgE0NlsEXE/видео.html
Hi, thanks for your extremely informative videos! I'm still struggling with getting the information about starches (bad)/ resistant starches (good?) and how to calculate them in the daily intake. Do you have the info on which is which as it is not written on packages? For instance are legumes like chickpeas allowed or not? I've read as well you could eat cold potatoes but I am extremely suspicious!! 😀 Apologies if you have been through this already, I don't see it in your list. If so could you give the link? Thanks! ☺
I'll do a video on resistant starch soon. I'm also sceptical
I'll do a video on resistant starch soon. I'm also sceptical
Dr. Sten Ekberg
A lack of sodium on the ketogenicdiet can cause the brain to send signals to the adrenal gland to increase the release of hormonesresponsible for water balance. Cortisol is released alongside these other hormones.Jun 5, 2019

HVMN › blog › dangers-of-the-ket...
Dangers of the Keto Diet Debunke
@@drekberg Super! It would be great if it could include the different types of flours. Almond flour is well known of course but they say it's all good as well for green banana flour (which is delicious by the way), coconut flour, hemp flour, quinoa flour, chickpeas flour, rice flour, etc... Thanks I love your videos!
This guy is sincere. His angle of seeing things is appealing. He hardly sells anything. Let's give him a 👍
Amen to that!
@Baron Bar put your money where your mouth is. You didn’t provide any references to deny his claims. He explains everything based on how the body works not how pharmaceutical people work.
Unlike the other Berg ..🖖
@Baron Bar everything he talks about works and quickly. IF combined with ketogenic diet gives solid results in a few weeks. You can also find lots of research backing keto and if benefits if you look for it. You are just arguing for the sake of it
@Baron Bar Did you call yourself a cell biologist who writes reviews with peer-reviewed literature? I don’t think so. If you are, you must be working for pharmaceutical companies or your “professional work” is funded by drug companies. I don’t know you but from observing your comments, you are a sloppy careless untrustworthy reader as you totally missed his name for someone else. His last name is Ekberg not Elberg. As a cell biologist you should pay more attention to details or you should review your comments before posting it. After all, you are only accepting “peer-reviewed” materials! Just learn to spell his name correctly next time and save your peer-reviewed comments for your pharmaceutical friends!
I was 210 pounds, 5'3 , 63 years old, depressed , seating on the reclyner most of the time after work, had no energy, no motivation , it was hard to evrn walk due to inflamation. Addicted to sugar! pre-diabetic , fatty liver and suffered from insomnia, I started intermittent fasting , eating once a day, then twice a day, said no to junk food, or processed foods! started walking and taking body pump class with weights twice a week. I lost 53 pounds in 7 months. I am 158 pounds , I am so happy now!! I can pick up my grandson and play with him without getting tired. My children are proud of me! I still need to lose like 20 more pounds. The road is steep and narrow. I feel unstoppable! If you feel that you can't do it , take it one day at a time! One hour at the time if you need to. My love and blessings to all of you out there going up this steep hill, you will get there!
Congratulations!
So far I went from 316lbs to 216lbs in 13 months. Still have to get rid of the last 30 lbs.....thanks to Dr Ekberg.....keep up your great work.....thank you..
Wow. Good for you.
that's awesome. Good for you for sticking with it!
That is fabulous!! Good for you. Keep up the amazing work.
That’s awesome! Congratulations
Congratulations!!!!👏🏼👏🏼
After 50 plus years of insulin resistance, multiple diets that worked temporarily, poor eating habits and a sugar habit, at 70 yrs old now and pre diabetic at a whopping 275 lbs on a 5'9" frame I have finally found the answer that will reverse all this thanks in part to Dr Sten's videos. I have lost 25 lbs in just over 5 weeks doing intermittent fasting and Keto, now on OMAD after a month of 16/8 and I feel reborn, that there is now hope for me!
That's great! I hope you get better and better.
That is so awesome! Keep it up :D If you can/want, please give us an update!
How many carbs do you eat during the 8 hour eating window?
Awesome! Congrats!
How are you now sir?
Dr Sten, thank you! At 50+ I was chubby with hefty “love handles” and thought, “oh well, that’s life, this is my body type and there’s nothing I can really do to change that.” I had heard diets don’t work and had little time or patience to exercise… then I started intermittent fasting 16/8 and dropped about 6 pounds in a month. In 6 months I lost 30 lbs and reached my weight goal while feeling much better. I have cut way back on carbs and try to walk for about an hour in the morning and evening to hit a nice balance. This is a way of life…not a diet and has made a huge +++ effect on my health!
Thank you C Wooden for breaking down your approach/methods.
He said, while comparing low cal with fasting, that if you reduce your calorie from 2000 to 1,500 you’ll lower your BMR, but when fasting, you can eat 2000 every other day, so 1000 calorie per day, and you won’t reduce your BMR! How does that make any sense! Reducing your calorie even less will preserve your BMR?!
That’s because when you don’t have a sufficient meal (it’s lower in calories, and your body doesn’t feel satisfied with it), your body will try to retain as many calories as it can by slowing down your metabolism- that’s when you eat three times a day but each time with insufficient calories.
On the other hand, when if you eat once a day, but it’s a full meal which gives you a sense of satiety, your body relaxes and does not feel the need to reduce your metabolism. Our body knows in this case that when the next meal comes there will be plenty of good nutritional food and it will be enough to “make it happy”, to satisfy its needs, and therefore there is no need to conserve the calories, or to store the fat.
Wow i actually have the same thinking process. Just started IF, looking forward to seeing great results now😁
@@marinap69great explanation!! Thank you!!
I just had to share today I have achieved a 100 pound loss following Sten Ekberg’s advice! Thank you!
Go Joann!!!! You're killing it!!! :)
So happy for you!!!!! I hope I will too!!
Well done Joann!
What kind of exercises are you doing?
R u maintaining your weight if yes then what are you doing to maintain
Im 52 and in my 40s I started putting on weight and was convinced that was just how it was because I was getting older! Fast forward...I tried a keto diet / int. fasting and I now weight what I did in jr high! I have so much energy and the brain fog and depression I was dealing with is completely gone! ❤
After a year with the Keto lifestyle and down 80lbs, I've learned eat to live not live to eat. I can now be social without making junk food part of the equation. That includes alcohol too.
Thank you MiHiHemi. Good for you. Keep it up.
I drink a glass of red wine, twice a week. It’s my one cheat, still down 82 lbs this year.
Are you eating to live or living to eat...........this question right here. We all have to step back and think...........why am I eating?? Learned this over time since starting keto back in February.
MiHiHemi congratulations
MiHiHemi Sounds good to me
You might never get to read this, but I need to tell you that you’ve made me understand better than my Dr what diabetes is and what to do to revert it. I see my endocrinologist every 6 month and all he said was to keep taking my medicine ( metformin 2.000 mg). I was on it a yea. Thank god for your videos, I started fasting, I lost 10 pounds in a month, am exercising and I was able to lower my med to 1.000 mg.
I thank you for this.
My goal is to not to need any meds and lose another 10 or 8 pounds ( may weight is 149, am 5,2), keep active and Keep eating healthy and of course keep fasting. Thank you, thank you and thank you
I discovered your channel lately and has been a blessing for me and my wife... she lost 3 kg in 2 weeks and spreading the word.. thank you doctor
Down 82 pounds since December 26, 2018 on Keto and fasting. Once fat adapted, I learned that I could go days between meals while using body fat as fuel. Under a 25 BMI, and working on losing the last 10 pounds of belly fat. 54 years old, SW 249, current weight 167 lbs.
Thank you Gary Black for sharing your story. That is great. I am so happy you have noticed a positive change. Keep it up!
@@drekberg I'm probably not the first to say and I am not being dramatic when I say YOU HAVE SAVED MY LIFE.
Christmas 2021 I was a 40" waist (102cm) and weighed 180lb with a BMI of 29; bear in mind I'm 5' 4" tall (163cm) and on Christmas Eve I had to go to hospital due to a suspected heart attack, my blood pressure was 160/102; I had yo-yo dieted since 1991 and had given up, even on life. In January 2022 I was looking on RUclips as a last hope for a sustainable diet and your video popped up and I tentatively started intermittent fasting (or "The Life Saving Regime" as I now call it)...
I'm now a 32" waist (80cm) and weigh 133lb with a BMI of 23 and my blood pressure sits around the 118/78 area. I have rediscovered that I actually have muscles and an eight pack - I've never had an eight pack in my entire life!
So, no exaggeration when I say you're MY life saver Dr Ekberg
Clap
@@trgvtrgv9384 we don't want to know about your STI issues
@@leestockton9367 hahaha, I was clapping my hands for the success of weight loss
I feel better when I eat less even though my food is mostly plant-based coupled with intermittent fasting. Daily intermittent fasting makes me feel like my eating life is more organized. Sugar was my bestie. Now, my sugar cravings are nowhere.
Exactly! I feel horrible if I've eaten too much!
Yeh I feel that too I feel more energetic and very light and even sleep well because of not eating so much
another mistake is enjoying potato crisps
while watching intermittent fasting videos :(
I'm here
Jan Hanuko lol!!🤣🤣
😂😂
😄😄 Made my day
I can’t count the times I’ve watched health videos while eating rubbish. I’m often watching them to work up motivation. 🤣
"These are all tools..." "If it doesn't work for you, change it up": You are rational and sensible in what you say and are not dogmatic and rigid, which is very important. Thank you for this!
I'm 4 weeks doing keto and intermittent fasting 16/8 and down 26 pound's and it's mostly down to this man's advice , started walking after two weeks only doing 2.5km every night and don't eat after 6 , I take one day off intermittent fasting at the weekend but stick to keto the whole time , first week is the hardest but now it's easy and no cravings for carbs,, I would highly recommend it if you want to lose weight
Thanks Dr. Sten
Pardon me, what does 16/8 means?
@@Kelly-vc4rs 16 hours fasting/ 8 hrs eating. the 16 hours includes the time you are sleeping. Stop eating at 8 pm and dont eat until noon the next day -then stop eating after that new 8 hour window and you have successfully done a 16/8 fast.
@@CoachRayFoThank you for explaining that to us
I got off the sugar and have been doing occasional IF. I came to realize two things. I was addicted to sugar and I fear hunger. Getting off the sugar was not too hard. IF has enabled me to challenge my fear, plus without the sugar I don't crave as much so helps with the hunger/fear of not eating.
Yes...I realized I have a fear of hunger too! Wth is this about?! At the first twinge of hunger I feel a little panicked. Ironically IF is helping me with thia issue. I would never have guessed.
Yes, I know many people who are terrified thinking they will be hungry. Like they are going to die if they don't eat for a whole 4 hours! Hunger is where the magic happens. It becomes much, much easier to handle though when a person is fat adapted.
Being in a Fasted state, doing weight training, 1 rep of each type, High Intensity Training, walking is all golden for loosing weight and feeling great.
I changed my diet to a healthy small 3 meals a day and was plateauing, but then learned about fasting. I now eat 1 big dinner a day, and my weight seems to be falling off and I feel great!
🤔
Same here. I fast when I plan to workout and eat 1 big meal after which is at night a couple hours before sleep. My weight teetered between 170-175 and now I'm between 160-165. I'm age 35 and 5'6 and feel pretty darn good. 😁
One meal a day is the most natural way ,our ancestors hardly had the opportunity to eat every day.Mass production of food is the worse disaster in human's history
You are right. Unfortunately a rare point of view.
facts. I lost 125 using OMAD and I think this comment nailed it
Agree totally...
Makes sense, except for this being the worst disaster in human history.
@@toddboothbee1361 as consequences of food mass production:Obesity, illness and environmental damages are greater than all of the major wars put together
Played at 1.25X, would suggest.
😂 thats faster not fasting 😉
That is an option for you fast paced people.😄
LOL. sylvainster30
@@drekberg it only put you at a medium pace though 😂 (no references to that old Adam Sandler song, okay maybe a little lol)
I like listening to his slow and calmed voice, lol. He lowers my cortisol and helps me lose weight that way!
I fasted for 8 days a year ago, I only drank water. I worked, slept and exercised the same as usual and tried running in the latest stages of it though that was unsuccessful. I've been on OMAD (One Meal A Day) for 13 months ever since. Maybe 2 days a month I'll have two meals a day but that's always within 3 or 4 hours between each of the two. Usually at mid morning or noon.
I grew up athletic but turned skinny fat and out of shape in my late twenties. When I turned 30 I started to take intermittent fasting and fasting more seriously (I've done it years beforeas well but at a lower level and inconsistently).
I am 31 now, OMAD for 13 months in a row and also consistent workout schedule that consists of bodyweight exercises primarily focusing the lower body and recently implementing upper body exercises as well.
Running 2 times a week (those two days are locked on the calendar and haven't missed one in months) without landing on my heels, only toes (30 min run before sunrise). Strict sleeping schedule (bed at 9pm - up at 6am), living barefoot and exposing myself to cold as much as possible. No more microwaved food and 0% junk food, take outs, bakery sweets, etc. Reduced intake of carbs and increased usage of fat like extra virgin olive oil or butter (no more inflamatory vegetable seed oils).
As you can see, it's a chain of things, driven by a few main elements such as diet, or a workout goal.
During these 13 months I've noticed some effects.
Increased focus.
Increased stress tolerance.
Increased drive and confidence.
Body FEELS better, and mind seems sharper, cleaner.
My skin got better (used to get a rash around my nose and eyebrows, patches of red skin that later turned scaly. Doctor said it's chronic and I can only treat it with a lotion they gave me...). If it comes up, it's because I had some dense sugar (happens around christmas and similar celebration situations) or abused carbs.
Temptation resistance has increased considerably.
Bodyweight went from 86kg to 68kg.
Bodyfat percentage went from 20% at 86kg to 13% at 68kg with no muscle mass loss.
While doing OMAD, I still manage to fast for 3 days once a month.
You guys have no idea how much my mind, body, relationships, contact list, business opportunities, finances, economy and professional work has improved in A SINGLE YEAR.
They've always told me life ends at 30 (meaning you lose freedom, can't grow anymore, etc).
Life has just started for me. And it all begins with a simple but hard choice. Who do you wanna be?
Make that choice and stick to it. Great things take time and you are on your way to make them happen. You will manage as long as you don't break a simple rule.
DON'T QUIT.
Your body adapts. It just needs time, but you always quit before it can change anything.
I’m on day four If ..and walk fast everyday for two hours I have seen a big change in my stamina ,my mood ,I’m more active and I’m in my pre menopause my insomnia has gone just in four days ,I have so much energy all day I do 16:5 thank you for all your information
I have to say this is the best explanation of Low cal vs Fasting I've found yet. I've been doing 16/8 for some time now and am always worried about whether or not I'm taking in enough cals during my eating window. I've searched all over youtube and this is the first video that really explained it to where it made sense. You have a new sub my man, thanks a bunch for your work!
Dr. Ekberg is one of the best things I've found on RUclips.
19:17 artificial sweeteners. I don't understand how they taste sweet to other people. To me it's just a yucky chemical taste.
I KNOW! They are so gross!
I agree, all artificial sweeteners are really bad.
Agree, all of them. Powdered chemicals mostly.
Me too. I cannot eat that stuff.
It has something to do with the diet you grow up with. For example if your parents give you a healthy diet and access to it you will grow up not liking the rates of chemical sweeteners. For me I had and still have a healthy diet but the problem for me is stuff like cake or some sweet fast foods that I bought or my mom occasionally. It's stuck with me and cutting this habit slowly but yeah.
I found that when fasting, always listen to your body. Hunger is usually the worst around your meal times. Hunger will pass. If your body is hurting or feeling "wrong" end your fast and try again. You have to be mentally prepared to fast, and I have poor results if I suddenly decide I am going to fast rather than planing to begin a fast at a certain time. Emotional stress is the worst for me.
Thank you, Dr. Ekberg. How to properly manage my diet/weight has always been a mystery to me. Once I reached middle age and was solidly trapped in insulin resistance, I felt confused and helpless. Your instructions make sense to me. I now have hope and a game plan to better health.
i never count my calorie intake. I have one meal a day - salad with eggs, tuna, kefir, sea salt, apple cider vinegar and greens - fish or meat with seaweed noodles and cream sauce - berries with nuts. before I go to sleep I dream of a raid in a french confectionery
do you want a get away driver for these raids
😂😂nice dreams
@Evan Hodge French confectionery is the best ive ever had
I was salivating while reading about your regular diet - yummy! Then, I laughed hysterically at the French confectionary raid comment and everyone's responses! 😆😅😂😃
@@spongebobsquaretits lol grr you beat me to it
It’s almost like you can’t win for losing....I listen to my body. I use common sense. I exercise base on my energy levels. I’m someone with PTSD so sleep has always been a problem, and I know sleep is also very important for weight loss, but I’m not going to use that to deter me. I’m going to stick with IF, it’s working for me. Great Video, very clear. Thanks you Sir!✌🏾
This video BY FAR provides the best explanation I have ever heard on how the body reacts to routine behaviors. From eating, sleeping, exercising patterns, etc!! Wow!!!! Very dumbed down, without being condescending = AWESOME 💪
I would correct that to "this whole channel"
I'm on my fifth year doing IF. I've lost a lot of weight and feels great.
Per experience, I never really restricted myself on the type and quantity of food within my feeding window, when I was just starting. As I went on, I've lessen craving then eventually eat less and less because I easily get full with little food.
That's my problem right now I can't eat like I used to and I feel like on one meal a day I'm not getting everything I need
I am so confused about the exercise part. HIIT/exercise or not? Just walk?
@Majid Mrz thank you! I have shoulder issues so I’ll have to focus on lower body. Walking is no problem. Treadmill. Thank you for helping me to understand!
@@TheGuy..........Eat 2 meals a day..most days..OMAD a couple times..24 hrs couple times a month. Who said you have to do one thing ALL the time.😊
I've just started doing IF and it's been 4 days . I eat one meal every other day , I'm abt 16 and I'm hoping to lose about 20 kg this way . I've really stubborn weight.. Wish me luck 😢
Since watching your videos and realizing how complex our bodies are and how many different systems are all working together in perfect harmony, I am overwhelmed by the creative genius of God. Thank you for all the good work you do.
Thank you, I started Monday April 10, 2023 @ 190 lbs. Today is Thursday April 13, 2023, this morning I weighed in @ 182. My glucose levels stay in the 300's, with a family history of diabetes and hbp. Within those 3 days, my levels have been in my target zone and more stabilized. I will NOT accept those or any other generational illnesses. Thanks again
I love the pace you talk. Very claming and easy to comprehend. Thankyou
Watching this a second time as I am doing intermittent fasting. Thank you Dr Ekberg.
You are literally changing life one video at a time! I love your explanations. I’m learning so much!! Thank you Dr. Ekberg ❤️
On my 6th day of a water fast after struggling with limited results from intermittent fasting... now I know why. Thank you! ❤
Wow, this is probably the most informative video I’ve watched so far about IF. I’ve been going through soooo much videos from other reputable doctors and clinicians but it’s a lot of talk to process the information that you need. This answers all my questions. Thank you!
Agreed 😊💥
Watch other videos on this channel too, I'm certain that you will benefit from them even more 🤗
I like the way he can easily explain that things interact between themselves. It seems important to understand the reasons why our body works to take over back our own healthy life. Great videos and explanations. We all are different and we need to find out the right method to lose weight, to hold it and finally to get back a physical balance. We need to adapt.
Just realised where I've being going wrong , I've been intermittent snacking. Thank you.
😂🤣
LOL.
How do you do that?
😂😂😂me too
I love the fact that Dr. Sten Ekberg didn't react to your comment 😂
I'm 6 days in on a lightweight fasting routine that i started on a whim. Dont care that I'm down a few lbs already, number means little to me, what matters a lot is much more stable energy, vastly reduced sugar cravings and BLOATING has gone down. A nice win for only doing a 14/10 imf
This doctor is first of all very nice guy.
I’ve always looked at exercise as for health not to lose weight and that why I’ve been able to keep it up my entire life.
Same here move it or lose it!
But how do exclude the food element from you healthy, exercise as an expert and eat wrong and show us healthy, let us listen people...Healthy is a two way traffic.. You kept your healthy because you monitored both parameters well..
I just can't stop listening to his videos. Science based and easy to understand
Thank you for the incredibly helpful information on intermittent fasting and more! Your efforts to educate and heal others are very much appreciated!
Thank You Timothy Bernhard so much for showing your appreciation and supporting the channel and and helping me get the message of health out to the world. 🙏 🏆 😄
@@drekberg oh
This is absolutely fascinating, I love to learn all this stuff so I can input it into my fasting and exercise regime!
*regimen!!
Excellent video. Simple and to the point.
Thanks for sharing.
I fast 23hrs daily most days.
My skin is soft and glowing.
I get a good night's sleep 💤
I exercise daily.
No more hunger or craving.
Stay safe 🙏
What do u eat?
@@AnjelSpeaks I whatever I fancy but thats it for the day.
Eggs sausage cheese bread
Salads nuts seeds
Fruit Ice cream
Cranberry juice and water
My 5th day of OMAD and i love it
My 10 year old chronic sinus problem is reduced 😊
I have low thyroid. I've been eating low carb for about 3 yrs. I'm a 74year old female. I stopped taking thyroid meds about a year ago. Recently my energy has plummeted. I've started meds again and wondered if you have any advice. I live the practical detail in your videos, they just make so much sense to me.
Thank You Mary Wakely While there are many general things that a person can do to improve their health, such as reducing sugar, grain and processed foods. Some conditions are a little more complicated and require very specific analysis of the body. In my office we use Nutrition Response Testing to find and handle the root cause of the problem. Thyroid is very often autoimmune including problems of metal and chemical toxicity.
@@drekberg
Thanks so much for answering. I live in Ireland and have limited resources, as I'm on a state pension. How much would testing cost? And can they be done without my being physically present?.
Thank you for reply.
@drekberg hello where are you located?
When I feel I am getting lost With fasting , I rewatch your videos.
Thank you for your videos!
Yours have been the clearest to understand videos I have watched about the wholeness of the body and how it works. I want to watch them all! Gives me more incentive!! I had a terrible reaction to the Covid last year. Lost my ability to walk. No doctors seem to help so I went on line and discovered first, KETO. BTW I am 75 and have always been active. Started adding some supplements in January. I have lost 20 lbs. but have hit a plateau. This lesson, as I call them, has helped me to see what I need to do. I have regained my walking ability, but it has it has taken 6 months. Watching your lessons and a few other programs similar to yours, I realized that I had been eating wrong for a very long time, and thought it was normal. Loved bread and sugars. I am off bread (grains), sugar, processed and fast foods. This has not come from mainstream Doctors, but from watching Doctors who really look at the cause and not just the symptoms. I want to thank you from the bottom of my heart, I was cleared from a cancer scare, my IBS D has vanished, blood sugar dropped and my energy has returned in a way that I had not expected. Still have some issue with kidney and liver but believe that to will get better.
SOOOO nice to be able to eat a nice satisfying meal of high quality food until I am FULL and know that as long as I am doing Intermittent Fasting (with very low carb selections), my body will metabolize it properly, no fighting the hunger or weight anymore, whoohoo! I need to work on keeping my diet changed up too, I tend to get into ruts with times as well as foods, so thanks so much for that information. And thanks for all you do Dr. Sten, much love from New Mexico USA! Julia
Venetian Cat Studio Totally agree the only way..
I was 110 kg. Now İ'm 86 kg. Thanks to Dr. Ekberg. İntermittent fasting iş the best way to health.
How much time did it take you to and what did you eat? Can you tell me
@@satanshamamotra I ate nearly everything in one meal a day but no sugar or foods with high glisemic index. Apple ciger viniger a spoon a day...
I walked 20 thousand steps avarage...
I'm 45. Now feeling 30.
The muscle mass growth because of human growth hormone.
My energy increased incredible...
Thanks a lot to Dr. Ekberg.
Listening him everyday had been a wonderful motivation. If you will start OMED, listen to him everyday minimum half an hour.
I've been doing the 16/8 IF for 2 weeks now. I stop eating at 6 pm every day. I love it so far. I haven't lost weight yet
Ur internal organs r thanking u a lot. Fat reduces first from organs, then ur face thn body. N try exercising nt much if u cant just 15mins thn try fr more times. If u exercise with IF u will become leaner.
It takes 3-4 weeks to start noticing the difference. Keep going! 😊
I'm doing intermitted fasting with 2 meals a day because I'm a student and broke
Is it working?
@@m.d.40 Well I don't weigh myself so I can't say anything about weight loss. But when I had an internship where it was normal to eat breakfast and lunch together, I began to eat 4 meals and got really hungry. I guess my stomach got also bigger and I was hungry even if I ate 5 minutes before. Then I went back to 2 meals and slow eating and I got back to my normal food intake and hunger
@여민하 and hunger what?
@@lilm00 that's the first thing I noticed when I started 15/9, hunger decrease when previously I was always thinking about my next meal
I've been doing the one meal a day plan for a month and already lost 10 kilos. Thank you Dr.
well done👈👍🏻
Do you have to keep it up one meal a day to keep youre weight the same ratio or not??
@@zohrehghadery5162 this is my question
In this one meal day did you not eat any carbs at all for one month?
Hey thanks for the questions guys, since my comment I've lost 30 kg in total. I swapped over to intermittent fasting, eating breakfast and lunch but skipping dinnner. I've also started exercising. When I was eating one meal a day I was eating carbs, and I tend to eat alot more these days and haven't put back on any weight.
Dr. Ekberg, I have two questions:
1.) As far as weight training goes, will Heavy weight lifting trigger cortisol?
2.) I Have a newborn baby who has colic. Would her constant crying trigger cortisol?
I'm grateful for this knowledge that you're sharing with us who've lost all hope.
Watched a lot of presenters, congratulations on your clarity of presentations, bravo!
Thank you alan nelson. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Totally agree it's a very clear guiding which is easy to understand on every video 👍👍👍
I agree! I especially love the notes on the writeboard. So easy to copy the notes and help remind me of all the info concisely. I have watched many low-carb/videos by different people. Lately I have found myself watching more and more of his.
@@sbtan7518 m
I agree. I didn’t think your pace was too slow. You illustrate every point. I especially appreciate the first part, in red on the board, which help make everything else more obvious.
So glad I found this. I recently had 3 spine surgeries and my gallbladder removed. I gained 65lbs. It's been tough. I used to do so well with IF and a diet called NSNG. Now, with medications, limited mobility, and inflammation, it has become very difficult to lose weight. This vid helped motivate me to try harder. Subscribed!
Because of inflammations i would recommend carnivore, but because of your gallbladder it would be good to ask your (open minded) doctor or look specific for this topic.
Tudca would also help people with their gallbladder removed
This man is fulfilling his mission here on earth. Thank you for your wisdom!
This is by far the best video on fasting mistakes ..Dr. Stan makes it clear and easy to understand..
He’s absolutely right, I’ve experienced it all and i can relate to all of it now😊
I’m 62 and have discovered that OMAD doesn’t exactly work if you’re lifting heavy before work each day. I tried because it was Lent and began for spiritual reasons but discovered your channel also during this time. I lost 20 pounds but also contracted a severe sinus cold which took over a week to shake. I can honestly say that, when I was lifting heavy and eating a lot, and had a bit of a “spare tire”, I felt much better than I did while fasting and eating only one meal a day.
Yeah of course it depends on your lifestyle. Theres different diets for different people. Alsonit does depend on what you eat in your 1 meal. You need to also squeeze in foods good for your immune system in there
Pretty sure all this information applies to people who are not very active and are fairly overweight. Lifting heavy and restricted eating works for awhile and then cortisol takes over and ruins everything...testosterone drops off, metabolism shuts off and your body believes is starving. You won't hear of any athletes of any sort following this for long periods of time.
Sigh 😩, nobody knew losing weight could be so complicated; too much protein not enough protein, too many carbs not enough carbs, too much fat not enough fat, too many calories not enough calories, too much exercise not enough exercise, etc . . .
How I long for the days of my stress-free youth when I didn't have to worry about IR, low BMR, hypothyroidism, pre-diabetes, etc. . . . Nevertheless, thank you Dr. Ekberg for providing us with this very important information.
Elsa Loebell it’s not, all these diets are FADS. Eat less, move more that’s it. It just gets harder the closer you are to goal weight and when you have lower body fat.
Mrs. W very true.
Dr: Irregular sleep is a form of stress, you will have a much harder time reversing your insulin resistance if you do not sleep well.
Me, watching this at 3:35AM: Yes... I see...
I have a 6 month old baby so uninterrupted sleep for the whole night is not possible. I am trying to do intermittent fasting too.. Is that OK?
I hope you’re not breast feeding and fasting?
@@divya8266 you should consider leaving the fast while breastfeeding and picking it up once you've weaned.
@@loiscassels8966 no I'm not. Sorry if I was not clear.. I wake up often to bottle feed him. 😁
@@j.kaimori3848 hi. Thanks for your reply. I'm not breastfeeding. I just have to wake up often to bottle feed him with formula milk.
Thank you 💕💕 very much letting us know good and bad thing to do when you do interment fasting
Thank you! I finally found a channel that makes perfectly good sense. I had a stroke 2013 and was very unhealthy but i have reversed my situation and feel so much better. This ch. Is the icing on my cake!!! 👍👍👍👍👍👍
Thank you fiftyfine health. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile. I'm fifty four years old but next year I think I'll be Fifty-fine. (I'll have to remember that one)😂😂
Thank you Dr Ekberg!
You are more clearer than water on your key points!
Thank you Emmanuel Quintana. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Very true! Thanks you Dr Ekberg!
I'm doing the the Intermittent fasting for 7 days now , and try to eat clean . I loose 4,5kg . still long way to go, my target to loose another 10kg .
Loose...the opposite of tight.
I truly appreciate Dr. Sten's work in educating us about how to stay healthy. I lost about 15 pounds in 6 months just by avoiding processed carbs like pasta and breads.
Is rice okay ?
@@Kays-yk7un it's carbs
Instead try WILD RICE
Cephalic insulin response IS very real. Chewing sugarless gum during fasting makes me hypoglycemic!
I had this video saved on my list to watch for some time. Yesterday, I got in a heated debate on intermittent fasting with a guy who doesn't workout and one that counts calories/ works out. Neither of them fast.
I'm about 2 solid months in the OMAD or 12 hour fast. Weight is dropping, muscle is maintaining and becoming more defined. I'm a workout veteran already but my diet needed major work.
I wish I would've watched this video before that debate. You covered EVERYTHING they said wasn't true. Almost like you heard us talking. I'm subscribed to say the least. Please keep us informed.
i've been doing this for years! It's crazy how popular this has gotten
and expensive ....
Strange but true, my ‘hunger’ often goes away by drinking a glass of water
That is great Herman Helmich.
Awesome! You just needed water. You body was thirsty
Me too. So much so that sometimes it feels like I'm breaking the fast. Then I realize it's just water.
Yes indeed. It works for me.
Same here. It truly works
Thank you Dr. Ekberg for your careful explanations of biochemistry beyond what most MDs have patience to do. You finally broke me out of 10 years of hi-carb/vlf after I had two stents done for my right-side coronary arteries.
VLF?
@@marilyncarter-zz4vw very lo fat
Hi Doctor !
I have been fasting for one year now, on may 2020, I started IF, but the hunger went away and I started prolonged fasting, first for 3 days, then 5 days for a month, then 12 days, 12 days and 21 days, lost 30 kilos in 2 1/2 months , after refeed and some days later I gained 7 kilos. I started 2-3 days of fasting for 2 months, i was 143 kilos when I started, and I’m 6’2, I went down to 106 kilos, but I gained weight right away 7 kilos after I went back eating and 5 more in 6 months, even though I did keto and IF almost everyday, some months I go for 5 days or 10 days of prolonged fasting, I have been doing 18 hr IF and lifting weights right before my first meal and I have gain lots of muscle I asume due to the HGH in the 18 hr fast, but 2 months ago I’ve notice that I am gaining weight even though I’m doing 2 days water fast every week and eating around 2000 cal, because my stomach can take any more food, some times I do 1 meal and a bullet proof coffee, because it’s too much food.
I have done 170 days of water fast in 400 days in total, and taking my electrolytes and teas (ginger, turmeric, green and black teas, etc).
In this last 2 months I’ve gained 2 inches in my stomach, doing everything right, now I move to eating my 3 meals a day and trying to eat 3000 calories a day to see if I lowered my BMR of too much fasting, I hope I start seeing some results, I think my body is storing everything I eat in my belly as a distribution center.
Do you have any thoughts ?
I recently did a 10 day water fast and only lost 1.5 kilos after refeeding, that’s why I am concern ! And some weeks not eating for 2 days and gaining weight in those weeks!
Hope you can read this post and give me your feedback, thanks
I have lost my weight by using your info in your videos , thnx for sharing your knowledge 👍🏻 !!! I’m very greatfull !!!
Wow respect the fact that you keep on trying! You did some real fasting, that must be so frustrating to gain weight while fasting this long. I feel sorry for you, also the fact that you didn't get a response!😪
Dr Ekberg! How can I figure out if I’m eating the right amount of calories? Thank you so much for the videos. They’re extremely helpful.
All you need is a Nutrition Tracker App, like MyFitnessPal or Lose It.
Based on your BMI & TDEE (which they calculate for you), these apps show you if you are under-eating or over-eating.
You choose if your goal is to Gain, Maintain, or Lose weight, as well as at which healthy rate you’d like to achieve these goals (ie. the # of lbs you’d like to lose per week: .5 lbs/wk, 1 lb/wk, 1.5 lb/wk, etc).
I can only speak for MyFitnessPal (free version) over the following features, but the app also shows you if you’re keeping within your Macros, which you can set to your own preferred percentages.
And it also syncs with your fitness watch so that the app automatically adjusts (increases) your Daily Caloric Allowance depending on how much you’ve exercised (how many calories you’ve burned) that day to prevent you from inadvertently eating less calories than your body actually needs due to how active you’ve been.
I just have to Say in the beginning of my weightloss journey i was trying my best to get informed about the keto diet and fasting, excercise and all... it honestly felt like a whole other language Lol, it was hard to understand everything but now it feels like Im getting the hang of it! Thank you dr Ekberg!
⭐️⭐️⭐️⭐️⭐️ Great information, BTW congratulations on your 100k subscribers... Abrazos
Thank you Romano Gitano.
You explain things so well Doctor Ekberg!!! Thank you!💖❤💖❤
Thank you TriniHoney. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
I just started and completed my second day on a 16/8 fast. I don’t have very much information on this so I’m really pleased I found you. The information was great and obviously to be successful I need to learn so much more. Thank you for explaining so much.
I suggest you watch Jason fung I’m a month In my IF journey and I love it
I'm able to lose 3-4 lbs/wk when I'm on low fat, low calorie. After I reach my goal, it all comes back on within a year, yoyo-style. On keto, I'm losing a snail-like 0.5 - 1 lb/wk but I'm never hungry, I never start regaining, I'm always ketotic and I'm absolutely positive that I'll never regain those pounds again. I've water fasted several times early in this process for 3 days each and for some reason, my weight is still stable...I don't lose what I expect to lose. So...I'm okay losing 1/2 to 1 pound a week because that is a path to my goal. I have restricted my eating window to 10/14. I've dropped 40 pounds in 7 months with 18 still to lose. Not a diet - a lifestyle. It's great!! PS...I've also lost 7 inches around my waist and my BP is now normal. I'm sure I was pre-diabetic when I started this last August! That is now not a worry!
If it was called, "Intermittent Eating", I would have understood quicker.
But that wouldn't make any sense.
Time restricted eating is the term
👍
@Re Up BREAK FAST
Intermitted fasting do you continue taking insullin medication or stop taking insulin?
I have been really enjoying your videos. I would love to see a video on foods to eat after a longer fast. I usually do OMAD fasting but also mix it up with longer fasts. Coming of these longer fasts in the right way is more important than the shorter fasts, so would love to hear what you have to say about the best way of doing that.
Also would love to look at the math of calories to grams (or pounds for the Americans). I know there are a lot of variables but some guidance on it would be good.
Here is some basic info on food calories. First, the numbers typically tabulated are derived from what is called a bomb calorimeter. The food (fuel) is literally burned in a closed system with sufficient oxygen to complete combustion, and the heat produced is captured and measured, usually by how much of a temperature rise occurs in the calorimeter water bath, with a defined amount of water. This testing established the fact that proteins and carbohydrates have 4 calories of heat value per gram, fat has 9 calories per gram, and alcohol has 7 calories per gram. These are for dry weights. Now, there are two things to take into account. Much of what you eat is not 'dry'. A pound (454 grams) of bread does not have 1 pound of carbohydrates, typical meats similarly are not 100% protein. Boneless, skinless chicken for example is typically just under 20% protein. Butter has some water and protein in it so it is not 100% fat, however most oils are essentially 100% fat. The second thing is that your body necessarily access all of the calories in the food. You will not digest all of the fiber for example, or you may have malabsorption problems.
The amount of usable calories that you need depends on factors such as how active you are and how high your metabolic rate is. These are also influenced by your body mass, what the temperature and humidity of your surroundings are, how much clothing you wear, etc. A pound of body fat has the energy equivalent of 3500 calories. That is approximately the calorie requirement of two days needs for a sedentary person.
@@ednalansdowne232however one's weight & hunger has ZERO to do with calories & EVERYTHING to do with carbs & Insulin. Better forget calories & learn about the body & hormones etc.
Changing things up is so true. I alternate between OMAD and 20:4 just to keep my body guessing. I also find that I feel better and show better results when I extend the fast from 20:4 to OMAD. I find your point about combining carbs and fats to make a lot of sense. When we eat within reason, our bodies are not designed to just flood itself with insulin. It may be something to monitor if someone has issues with insulin to start with.
@jacobstravailinteresting 3 days fast once week? Then breakfast then afternoon meal then omad then back to fast?? Woah
@@amschelco.1434is that not a good plan?
Dr Ekberg.. Thank you.
A ‘Brilliant’ explanation. You are the Only person on RUclips who has explained this.
All the rest just talk about why & how theories to do Keto but nobody else has explained why it may not work. Theories are great, but as you say ‘we are all different’.
As usual you have covered Everything necessary in your video but this one has tied together so many other factors and all
makes perfect sense.
This is one of your best videos.. In fact they are getting better & better. 😉
I recommend to others, as I will, to watch this video over & over, because it covers everything you need to know about IF.
Thank you again.
Congrats again on passing 100k
Thank you Garry Rowland. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
KETOGENIC protocol is NOT A theory.
The best videos on RUclips regarding fasting by far are by Dr. Jason Fung a nephrologist based in Toronto, and Dr. Pradip Jamnadas based in FL. They are real DOCTORS and they know human anatomy well!
Would it be possible to have a video on practical steps and measures to transition from full "Medicated Type 2 Diabetic" to low carb / keto to reduce insulin resistance? Are there indicators for when to reduce or stop medication (Metformin for instance)? Pointers on where to start, what to watch for & measure and key steps along the way would likely help your audience immensely. Thanks for taking the time to produce such informative and understandable content.
I want to start IF I have watched several videos gathering my research. I must say I have thoroughly enjoyed your videos. Very informative.
Dr Berg vids
Optimal health is not possible without exercise. Best line in the whole video! Lifting is the fountain of youth!
Thank You for sharing those tips. Good health is a long journey and I need a friendly reminder once in a while.
Thank you Lost Nation. We all need daily reminders on what's important. Food and spirit.
I luv how you break down the nutrients... that is very informative. I am new on veto, started 3 weeks ago and already lost nearly 10lbs. I am not obese but I am 25 lbs over my regular weight LOL. I think I am on track and doing / feeling great so far. You're very much appreciated :) I should've watched your channel long ago
At 12:30 to 13:00 - Thanks, never heard that one before; it explains a situation I've gotten into many times!
Thanks for explaining nicely.
Can not find enough thanks words .Respect is reflecting more my feelings towards Dr.Ekberg. 🙏
Thank you Mohamed Amer.
I absolutely hate the hypothesis of calories in - calories out. There are so many variables, that most people are off by more than 20% on a good day of counting.
Exactly, Calories in Calories out assumes that all colories are created equal. That is problematic
Calories in & Out Concept.. is far more complicated than that.. Low carb IF is best.. even 24/2 5 days a week 16/8 weekends..
I’m starting to think people care more about catchy word phrases more than thinking about whether or not it even makes sense. I gave up counting calories a long time ago. It makes 0 sense.
5 days in OMAD and I didn't fall asleep after dinner. I also didn't crave food any more, other than when it is dinner time. Lost also 5 pounds.
The first 3 days are tough, but after that it gets easier. Remember exercise helps a lot to lose weight, whatever you do with diet, exercise doubles it. It can be 30 minutes every day or 1 hour 3 times a week. If you can't go for long walks, then sit on a low resistance bicycle. Don't go over 120bpm. Don't do hard workout for long periods. Avoid carbs but don't exclude them. They should be max 10% of your diet.
Last step, watch 1 video of Dr. Sten every day. You will appreciate the process and become wiser a lot faster and you will understand why you need to be patient, but you will see a result. Don't wait any longer.
Now. How do we correct these mistakes? I don't know what's too little and what's too much? Help.
Exactly!!!
Figure it out. No one's going to rescue you.
The answer is within you. If u feel satisfied or full then that's enough.
@@honistudios when you feel very hungry don't eat carbs but vegetables fruits and millets based food
Totaly confused.
Out of everything he said...l like when he says change it up...change up your type of fasting...change up your exercises and change up the food you consume. ALWAYS be consistent in drinking lots and lots of water 💧 😉