@@izulkaburoszek1108 me too. ACV keep me awake. In the morning is better for me. I wonder if taking it during the day is better to lose weight for some people depending on their metabolism.
I was addicted to opiates and benzos from age 17 to 34 with little chance of recovery. I started to intermittent fast and exercise and I've been clean for almost a year. I have turned my life around
Thank u all so much!! I was on many anti depressants before I changed my diet. Eating well and eliminating all processed foods was the only thing that's helped. What we eat seriously correlates with how we feel.
"doing physical work around the house is way more important to lowering stress than physical exercise" My new motto as a stay at home mom! Thanks, Dr. berg 👍
I did that as a Mom, if you dont take time to exercise even home, I lost almost all my muscles not focusing on eating good & exercising. 51 now & struggle to build muscle.
@@sana6676 there is varous research on strenght training that its benefitial for many things (long term). But you dont have to hit the gym to be healthy I walk everyday for 45 mins
It's June 14th and I started the keto way on January 1st. I'm 6'2" and my starting weight was 345lbs. I'm happy to say that I am down to 225lbs. and the difference in the way I feel is remarkable.
@@sararlgarrett I fast for 18 hours. I eat two meals. A small lunch at noon (350-400 cal) and a much larger dinner at 6pm (600-700 cal). It's quite the calorie deficit I know but I do not feel the urge to go beyond that. I'm steady losing weight even 2 and a half months after starting the diet.
@@kmcel190 thank you so much for sharing. I made it to 18 hours yesterday. I actually lost 3 pounds this week. I do the 2 meals also. I'm not down on calories just yet, but only consuming high quality fats and proteins. Avocados and grass fed ground beef. 4 eggs per day with sausage.
How to tell if u r fat adapted: 1- U r able to stay longer without eating 2- No cravings 3-Stable&more energy 4-Enhanced mental activity 5-Endurance to exercise 6-Better sleep
I am a 35yo semi-truck driver, on the road for 2 months at a time, and home for 2 weeks. Truck stop food, burgers and such plus the sedentary lifestyle led to my gaining a massive amount of body fat. Consistent sleep schedule is the hardest thing for me to maintain. 3 weeks ago, I changed my diet from junk foods to salads, vegie sticks, unsalted nuts twice a day and cycle between fruit or cheese. 1 meat heavy meal (usually a half potroast or half a roast chicken) 1 night a week with a fasting day the next day. I gave up 1L soda/day for 2L water and a glass of almond milk. I've gone from 275lbs to 225. I've lost 4 pant sizes, and I have seen all 6 of your signs. I haven't felt this good in a long time. After watching this video, I think i can tweek my diet for even better fat burning efficiency. Thank you.
What you need and what you're told you need by mainstream are 2 different things. I get the protein I need. Thank you though. I get protein from the nuts and almond milk and some from cheese. The meat heavy day completes the protein I need and balances out the week. Then a fasting day allows my body to rest and reset, and be ready for the next week.
Congratulations! Thank you for sharing! Could you tell us more about it and would you be willing to submit it here, so that Dr. Berg can share it? Please use this link: www.drberg.com/add-client-success-story
I’m down 25 lbs in like 5 weeks. I don’t snack at all. I eat only when hungry and cut out carbs as much as possible. I focus on fasting as long as possible between eating, however long it ‘feels’ good. I walk when I feel like it. 25 pounds to go…will be there by May. This is amazing.
How to tell if you’re burning fat 1. Able to go longer between meals without hunger 2. No cravings 3. Stable/ more Energy 4. Enhanced mental activity: more focused, more concentrated, more creative, more stuff done. Cognitive function. Mood is elevated. 5. More endurance when you exercise 6. Sleep enhanced 6/6 after 1-2 months of following Dr. Berg’s Advice from his videos.
Dr.Berg I`m 79 years old now,the way I was living my life was going down hill fast.Many things were bad health wise.I watch every program of yours I can find.Within a week I was doing one meal a day.I started at 236 pounds in one month I`am 232 pounds.I sleep very well and feel so much better than I used to.And this just the start,thank you for saving my life.
2 months on OMAD and keto... With some 48 hrs prolonged fasting..... Still learning..... . Down with 25 lbs of FAT. Working on the last 15 lbs. Loving the results... I no longer have headaches of any sort.... My period has noo pain and the flow seems quite regulated instead of over flowing on day two .. My energy level is at its peak... My face is glowing now... though on week 4 I was having some kind of rough cheeks with rash... Cant thank you enough Dr. Eric. I do understand how everything works inside the body now. May the most high bless you even more. We need more true Human's like you. Much love from ETHIOPIA 🇪🇹
@@ceylondiva I actually found Dr. Berg because I was scared about the Keto flu. So I followed a video of his to prevent that, and I really didn't suffer from it at all. I have started drinking Dr. Berg's recommendation on apple cider vinegar, lemon juice and water (before I eat). I don't like the drink so I would chug it at the kitchen sink as fast as I could and I don't drink it everyday. I stopped eating and buying carbs that are not on the menu. I'm raising five kids by myself and don't have a fixed income so I can't afford the best meat, but when I can I do my best. I should have waited or maybe taken it slower when pushing my breakfast back and then getting to one meal a day, but to tell you the truth, I just jumped right into that. It was for me easier to just do one meal, but for a couple weeks I was eating two peperoni sticks like a meal and then later eat my meal. And I would only eat in a four hour window that I gave myself from 6 to 10pm. I have not started incorporating exercise into my weeks yet, but I am an active woman that retrieves and splits firewood. I live on a goat farm and have to do all of my chores by hand such as dishes, laundry, etc. I also learned how to make a bread like thing from a woman from KetoFocus using an egg, cheese, and a waffle iron. I make those and keep them in the fridge for like tuna salad sandwiches. Something quick when it's getting late and I'm too hungry. I really hope that helps you. I did my best, but really it's just starting it and actually doing it I think.
@@sarastanley4735 .... but.... the doc just said it takes 1-3 months to get into the fast burning / fat adaptive state. I doubt she was in a fat adaptive state either before or during this 1 month period.
Thank you dr Berg you really changed my life, I have done dozens of methods but I finally could control my body weight! I have been doing Intermittent fasting and keto diet combined for 20 days now and I am sharing my experince here. I have developed four daily routins, one is drinking diluted fresh lemon water, eating 5 almonds every morning, drinking diluted 2 table spoon apple cider vinager after my main meal at 12 and drinking 2 cups of green tea and cinnamon in the evening. I reduced my main meals to one at 12pm and I do not let my insulin spike any other time during 24 hours. I eat lots of green vegetables with my lunch and I am so happy with my diet right now and my cravings are long gone! Now I lose 300 to 500 grams in a single day which is amazing!! I was 107 kg at first and after 20 days I am 98 now!
At 72, post cancer treatment, I was at 210lbs, 5'2 pre-diabetic female with constant joint pain, especially hands. Started modified keto and IF end of March; resumed daily mile walk I'd been doing pre-cancer. Today, 5 months later, I weigh 170, bloodwork in healthy range, have NO arthritis pain, just a little joint stiffness, and stopped daily pain meds. I will continue on the weight-loss/better health journey and expect more improvement. Thanks to Dr. Berg's many great health videos.
I’m 49 but IF works better for women especially PRE, menopausal or POST menopausal women With high protein (1g per body weight) PLUS just a pace walk 5-6 days a week it work Miracles
I’m doing my first ever longer term fast. Never broke 24 hours before. I’m currently at 41 hours. Aiming for 48. And doing/feeling great. Thanks to your channel.
I often fast for at least 75hr, but keto carnivore has made me feeling just as great as fasting, plus no matter how much meat I eat, I lost weight with no bloating
I’m a female 67 years old,I started cutting down my meals,and walking fast for forty minutes a day,I have arthritis .but I have lost over 7 kilos in 6 weeks,and I’m feeling better already.
I started intermittent fasting in October and within 12 weeks , I’ve come down from 97kgs to 86kgs. Just 1 meal a day is all you need to be doing. Slow down on carbs , sugar intake etc. Two days a week hiit exercise and 3 days a week 1 hour walking. I’ve reached my goal and will continue to stay between 80-85kgs.
@Nonedrinking 7-8 glasses of water daily and eating one meal a day is the key. Salmon , chicken , tuna salad . Smashed avocado with poached eggs. Also plenty of berries . As long as you don’t eat after 5pm you’ll be fine.
@Top G if you can stop eating at least 4-5 hrs before going to sleep and go easy on bread, carbs and regular walks , would help a little. I’m no expert but the key is stop eating 4-5 hrs before bedtime.
In my first week of IF. Learning not to snack, drink water when I’m thirsty and only eat when I’m “truly” hungry. Just this alone has helped keep my migraines at bay. These videos are a wealth of information, thank you for sharing! God Bless!!
I'm not a doctor but I think you should be drinking much more water than you are. Also alot of migraines are the result of dehydration. Otherwise I think you're doing great. Good luck.
Ive been doing intermittent fasting for the last almost 3 years. I've lost over 250lbs and counting, getting close to my goal weight. But i agree with everything you've described, from first hand experience.
@@ConorFoxyss4GokuFox no just intermittent fasting. Cut out about 95% of my alcohol consumption and added in a little more movement. Even at the start of losing it, I was still eating fast food everyday and dropping pounds. Obviously cut majority of bad stuff at my current point, but goes to show even small changes can have huge payoffs.
Hello, I am 104 kg with a belly fat of about 10kg. So, in order to lose belly fat fast and gain muscle, does it matter if I take whatever type of foods [carbs, proteins, fats] as long as I limit to only one meal of 1200 cal a day after fasting for 18hrs and doing 1hr of HIIT plus 1h of power training? Thank you for your advice and comment.
@@koala10ish I don’t even track my calories. I just focus on my eating windows. Most days I do a 20 hour fast. But I’m not an expert so I can’t really tell you a good answer for that. Best answer is technically yes, but it comes down to how you want to feel. If your not being smart about what your putting in your body and what it needs, it’s not going to be a fun time or healthy time. Atophagy with fasting will be your best friend, just make sure you’re taking care of yourself.
@@SandpaperTTV Hi, Many thanks for your detailed clarification. I am actually not after losing weight but just flatten my belly fast and gain muscle mass through whatever diet/fasting and workout it takes. What procedure do you then recommend? Best, Paul
Been watching your vids for a while now - I’m 32 and been over weight my whole life. Been intermittent fasting for 2 weeks now and I’m also eating a very low carb diet. (Counting labels but I’m not in keto) and holy hell man I’ve dropped a very good amount of weight. Incorporating HIIT sprints, low carb/Leto plus intermittent fasting is the KEY. Anybody reading this wanting a sign, this is your sign. This WILL work.
@@sicoby HIIT is a combination of brief, very-high intensity bursts of cardio exercise followed by equal or longer periods of rest. Think 30 seconds to a minute of sprinting, followed by a minute or two of walking or slow jogging. Repeat this cycle for just 10 minutes, and you'll complete a HIIT workout.
I have been doing OMAD everyday now for about 3 weeks… today I am at 33 hours because I just wasn’t hungry when I was planning on eating yesterday 🤷🏻♀️for the first time ever passed 24 hours and I am not hungry… surprisingly, I feel great! ❤️ thank you for your videos, I watch and rewatch to keep myself in it. It is hard to get people to understand how this diet is not “starving.” 🤷🏻♀️
My experience is that once you hit hour 24,all hunger disappears. I wonder if there's some science explaining this. It's a good thing isn't it? All the best in this journey.
Dr. Berg- My issue is hormones/drugs. You saved my life. I was 49 in 2017 when I was diagnosed with cancer and received chemotherapy every three weeks for a year. My hormones were totally out of whack and I gained 40 pounds. I was continually hungry/craving--I had no off switch. I started OMAD and have NO cravings-I don't even think about food. Not thinking about eating is a tremendous relief and I no longer have erratic energy swings. Of course, I have lost weight. I will have no trouble staying Keto with intermittent fasting. I feel better and look better. Thank you, Thank you.
That's so awesome!! Hormones are the worst when they start to fluctuate.i Hve issues at 46 with perimenopause and I swear I have it horribly. Took his advice and got on b1 and b12 and no milk and no refined carbs along with primrose oil..and feel better already. Still a challenge though....month by month. I feel crazy. Than panicky than depressed than toooo happy. Hormones are insane.
I know it’s not related to this video but I had a 6cm ovarian cyst and I started taking Dr. Bergs Sea Kelp and it reduced my cyst to almost nothing in 6 weeks. My doctor was legitimately shocked. I feel amazing and I can’t thank Dr. Berg enough! (I’m not sponsored or compensated in any way). Dr Berg knows what’s he’s doing!
I intermittent fast. eating between 4 and 7. I feel exactly how you described in the first 5 minutes. But I have been eating on fruits vegetables and eggs. Any cooking I do is in duck or goose fat. And I feel amazing from it 😊
as long as you don't do the resteraunts eat an entire 5 gallon bucket of spaghetti challenge and you get it for free. I know people who love loopholes.
I feel exactly how he describes in the first 5 min but it only took me a week of low cal diet to feel this way. However, I was intermittent fasting for a month prior to the low calorie but I was eating calorie surplus.
@@theone6502did this change with ur age? Because I’m 18 and Ive tried intermittent fasting and it just sucked, I’d rather eat smaller meals, but 3 or 4 rather than 1 bit meal, im still very lean, with abs, but I’m curious if you had to start intermittent fasting as u aged due to the way ur body began to change?
Yes . I am 29 right now and used to eat 3 times a day but looking back I realize I was constantly bloating and gaining weight. Now I only eat once a day and it's all veggie diet and try to eat atleast one Fruita day. I am loosing weight, feeling better and has tons of energy. I think try different method don't just do intermittent fasting just gradually reduce the intake of food.
I’m 76 (a woman) after 1 year strict Keto/Carnivore, plateauing after 32 lbs lost. I will try ACV at night to handle Gluconeogenesis. Thank you, hope it works. I have at least 20 more to lose, so far done with no exercise. I feel really great, off all meds, labs and BP perfect!
I’m 76 as well and have been on the diet for 1 1/2 months. I’ve lost 18 lbs and Have decided I’m sticking with this because of a lot of reasons being off sugar is great. I’m losing more slowly but the benefits are so good , I’m staying with it. Congrats, and wish me well. At least 30 to go.
I have been watching your videos from last 2 years. I reduced my weight from ~90kg to 67kg with in 6months. Now, I am addicted to gym and your videos. In my circle, friends get inspiration from my routine. They call me powerlifer. ... Love from India
@@SandeepSharma-zq9xz in short, i reduced carbohydrates in my diet and increase protein and fat with intermittent fasting...first two weeks less carbohydrates food then next one-two week intermittent fasting i.e. low breakfast and normal lunch and dinner after that one week heavy breakfast and lunch but small meal at evening before 7pm next week no food at evening. In all these processes don't forget exercise.
@@veeraju4u bhai you should avoid sugar as much as you can. I did not have a single bite of sugar for 6 month so, I would not recommend you. You can take both coffee and tea. Both are good but you should have a particular time, ie. at the time of breakfast according to your diet plan, but not randomly based on your craving.
He literally helped solve my problems in one video, I didn’t know that I was overweight until a lot of people comment on my weight consistently. It’s a hard pill to swallow, but when I wasn’t big as I am now I felt better about myself. I have low self-esteem, anxiety, depression, insomnia, and all the above are the areas I need to work on. Thank you so much for these tips!! I’m determined to lose this weight. ❤
I was 125 kilos 8 months ago ,now I am 85 stopped all my diabetes medications ,I am about to reach 40 in 3 months feels like my tweenties ,I have most of the benefits mentioned, may be now hitting a silly plateau ,doing omad for 6 months ,thanks alot Dr.Berg😍
I was having some alarming symptoms, swelled lower legs, joint pain, very low energy . I started your carb removal suggestion and no snacks between meals. " WOW " in one week an amazing difference. Thanks Doc . I'm ready for the next stage 😊
I'm 35y/m/Indian. Been working out for about a month and a half. And I exactly have all those mentioned in the video. More focused, more active, feeling sufficient and active with less hours of sleep, feeling less hungry. Absolutely loved this video. Great information. Love from India Eric! Regards Paul
I started intermittent fasting about 5-6 months ago. Slowly increasing it to 18-6/20-4. It was hard in the beginning because I was doing a lot of physical work at home during the time 10-12 hours a day, but as time went by I got more and more used to it. My view of food changed and I lost a lot of the cravings I used to have. At this point I have gone down from 236 pounds to around 200. 200 was my goal, but I have no plans of stopping.
Good job. Keep up the good work. Would you like to share your Keto/ IF success story on my website? I'd be happy to see your story there. Feel free to upload your story here: www.drberg.com/add-client-success-story
@@wilpri I don't know how you run your 16/8 system, but I have a set sleeping system and I dont eat within 4 hours to bedtime. I always make sure to get enough protein with my meal to keep the "filled" feeling for longer. Also I only drink black coffee, plain tea or water when Im fasting. I'm not touching any diet coke or pepsi max or anything. Trying to cut out processed food in general, even though it's hard to do it completely.
@@Heimtun86yo I need some help so I’ve been doing omad with a mix of regular intermittent fasting 20:4 I started on July 14 at 247.4 and today is August 1 and I weighed in at 233 I know what I’m doing it’s just that obviously this beginning weight is mainly water weight but if I drink water will I gain a lot of water weight back for instance if I drink water during my 20 hours of fasting
@@Starset1881 Well I'm not the expert here, thats DrBerg's area, but I would say no. I drink a lot of water during my fasting and I do not have any trouble with water weight gain. The average adult body needs almost 3 liters of fluids a day to stay hydrated.
My fasting journey has been going gr8t! It will be three weeks since I started. I was at 198 ,I'm now at 186. My goal is 175 and will be 62 March 8th and living my best life. I have several co workers and friends following you now. Thanks and God Bless
Terrible sleep, stress, only a few hours of light sleep for years, even with doing most of the points..thank you, DR Berg for all the fantastic videos, they are very helpful
#4. I can start a keto diet for a few days and then the cravings start - telling myself “I’ll start again Monday, or at the end of the month”. Sugar really is an addiction
Pasta... omg pasta! None of that pretend pasta helps. Keep all the cookies, candy, cakes, donuts and cokes. I have to keep it out of my house cause I'll eat a half pound by myself in one sitting.
@@ferzinhaN but how??? I tried this and so many other ways but I really LOVE drinking tea and I CAN'T drink tea without sugar even it's just a teaspoon of sugar. I tried not taking any sugar for a whole week, once, and I just ended feeling crazy 😂
I started tackling weight issue (again) 11/22 after a life traumatizing period. Lost 15 lbs by 3/23 and plateaued. After I found Dr. Berg's Channel and others, I SERIOUSLY focused on my health. I knew I was IR and felt my body was inflamed. My biggest pbm was resisting eating fats; just turned 70 and grew up on yoyo dieting (starvation diets) and LC/calories in, calories out, whole grains, fruits concept. My second challenge was not eating after sunset: I finally achieved that 2 days ago: I consider my biggest achievement. I started walking, stretching, some Pilates and breathing exercises. I GAINED 5 pounds but lost 3 inches off my waist, feel as light as a feather (i can run, now), cravings and inflammation gone and I did my first 24 hour fasting day yesterday. I am now overweight and no longer obese. 30 lbs more to go but pounds do not mean much anymore: quality of life is what's important to me. I am starting HIIT (8 min daily max) and mostly weight training (heavy: failure after 5 reps and 4 to 5 sets) At my age I want to preserve muscle and try to get 1gr protein per lean body mass weight. Good luck everybody on this journey: we need to stick with the plan: keto for life? I see many talking about keto cycling, carb up days... Anybody experienced or did it? How is it done and did it work?
I found a 3 day fat fast helped me I make tallow bombs, only eat one or two when starving,and drink down with bone broth, butter can work too but tallow super nutrient dense fat , once I do one, I start to bring the scale down the following week, Hit works yes, I also walk , stretch, and use a resistance band that really pumps my muscles the best, ACV at bed works, I'm dietbetic off insulin,can't do any carb loading, but some eat Carnavore, then have one day with healthy carbs every 4 the day , but no me, I'm staying off all forms of glucose to heal myself
Thanks, Dr. Berg. This explains my absence of depression, the sudden burst of energy, and my feeling good for no obvious reason. I was wondering what was going on.
Sleeping more and exercising less (surprisingly) helped me loose weight many years ago. Thank you for sharing that information as I never understood why before. Love your videos!
I remember in 2018 was fresh out of college, unemployed, relaxed, had a social life and had hobbies, was looking great, then i started a corporate job, long hours sitting down, being stressed all the time, gained a lot of weight. After this video i understood the main factor was stress
As someone who lost 83ib in less than a year, I'll say carbs are very important in your diet. Cutting carbs will make you plateau of course it's important to eat the right carbs like brown rice is my #1 carb intake but cutting carbs is unhealthy and you will not lose weight doing so. I never put myself on a strict diet in my weight loss journey the most important thing is counting your calories if you do that first without cutting anything out you will see results then will slowly change how you eat over time. Do NOT and I repeat DO NOT force yourself from enjoying your favorite foods. The most important things are: get your protein, get your carbs, and count your calories. Protein: keeps your muscles healthy and strong while burning fat do to the body likes to burn your muscles before fat. Carbs: can actually help with fat loss! But it does hold water weight like sodium. Just try to eat healthy carbs. Calorie counting: this alone without the rest can help you lose weight with no exercise or with. This is the ultimate way to lose weight. Start it first then the rest later. Also to note: you cannot lose weight in targeted areas in your body so ignore all the "lose belly fat fast with this" stuff. Your body is stubborn and will lose the fat where ever it seems necessary.
Interesting. I have been on a 16/8 eating plan for about two years. I went from 97 kg to 87 kg in less than three months and have maintained my weight. I am 68, male and 6 feet tall. I find fasting for 16 hours easy. I keep my carbs low. I also exercise three times a week: press-ups etc.
Thank you Dr. Berg. Mid-40's, type 2 Diabetic (on your common meds and slow acting insulin) and started a week and a half ago between fasting and keto, already down 5lbs. First week was a struggle but I'm beginning to feel no carb cravings. Your videos (and help) are a Godsend. Already starting to feel better w/ more energy. Goal is to get off most of my meds within the next year. Trying to get my elderly parents on the same change as well.
Great job Wolf, I'm proud of you !! Keep it up, buddy !! And when you're ready to start taking cold showers I'm here for you, waiting. If you find the secret to changing an elderly parents diet, please let me know.
The most difficult factor to control for me is chemicals in food. At the beginning of my keto journey when I was still eating a lot more, it was difficult to afford organic and grass-fed food. Now that I’m fat-adapted and only eat a fraction of what I used to, it’s a non-issue.
when I go consistent low carb, I don't sleep well unless I take 400mg 5 HTP which lasts about 4 hours -- then take more or hope the body goes back to sleep -- I take two blood pressure meds 10mg melatonin and 400mg magnesium glycinate at bedtime -- I am diabetic and typically have to get up one to two times at night to empty bladder -- I can sedate myself with Benadryl or Dramamine but they also promote more nighttime pee. I never get a good night's sleep and it has been this way for 30 years. I am currently 77. I believe I would consistently feel better if I could get a good night's sleep.
I started keto Feb 2, with 18 hr fasting and 2 meals, I have lost 15 pounds but just a couple of inches. I will be 90 next month, and have been doing just regular exercises once or twice a day and I am a clean freak, so I am always cleaning something (lol). My icu was 8.5 and is now 4.7 and Im totally in love with the keto plan, but sometimes I cant eat it all before I get full. I have a pacemaker, and had high blood pressure prior to starting keto, hoping it will be regulated now. Thank you for your videos, they have really been an inspiration to me.
Hi dr Berg and everybody! I discovered how to get a whole night of deep sleep: One hour before bed I eat vegan coconut yogurt (15% fat) with two big spoons of mascarpone (50% fat) and vitamine D3+K2 and magnesium and potassium. It makes me sleep like a baby, do not even wake up to pee. Love to you from France!
At age 67, food has always been my “drug of choice.” I do not smoke anything, no alcohol, no drugs. No prescription drugs. Good health except I need to lose 40 pounds. Almost 4 months ago, I gave up all my sugary junk food. After about a week of detox, I do not crave the junk food. I am not white knuckling it. Feels great. The weight is coming off slowly but surely. Serious exercise has not been an option for over a year due to excruciatingly painful hip arthritis/bursitis. I am having both hips replaced over the next few months. Looking forward to getting my life back.
formula is simple - eat less calories than your body needs, and all the extra pounds are gone! you can exercise as much as you want, but if you still input more calories than you burn , you can never lose weight.
Agreed. Also, eat foods that do not have high calories. Am not sure that I agree that only exercising once or twice per week intensely will burn fat. I exercise regularly alternating cardio and weights/intense training and that has helped me to lose many kilos in the space of three months. Maybe age and health is a factor, but it depends on what your goal for training is.
It's not that simple. Hunger is key. If you are too hungry all the time a lifestyle of eating less than your hunger allows won't last which is the whole premise of his channel. Refined carbs and sugar causes obsessive hunger levels. When you go on keto healthy keto, your cravings and hunger actually goes away and you allow yourself to feel actual true physical hunger through IF. Willpower ain't enough. So he nor Dr. Fung say that calories don't matter they just stress that your insulin/hormonal levels are just as important or more important as once you get control over your insulin levels you'll have more normal hunger levels causing you to eat less aka lowered calories naturally.
Get to the gym and work out hard with cardio and do core exercises. Plus cut back eating. Sure eat all the special food if you want but sometimes cutting back entirely and not eating after 8pm does wonders and is easier and cheaper.
For the people in denial I’m afraid number 3 could be a pitfall… specially the take a nap advice, I would cut that from this vid. I finally achieved success in weight loss by combining 3 things : cold exposure (showers), -98% alcohol intake , intermittent fasting 8/16 ( no food between 20h and 12h). Went from 220 to 180 gradually in approx 3 months. Maintaining 6months now just by sticking to this new lifestyle. The showers help a lot on the determination part of this challenge. Thx Wim Hof 🙏
I started keto on my birthday last year,and it's one year exactly now. Lost 15 kgs and that's just a byproduct,life has changed positively with mood change,energy levels just to mention a few benefits. Thank you Dr Berg for being the guide and keeping me going. Never going back to carbs or sugar
The Taste of Home We find your presentations inspirational and workable. We are 78, and both lost 30 # each. The greatest challenges still are when Family comes to visit for a few days, (I regain 5 # which I have to work back off when they leave). A huge ongoing hurdle is "the Memory" of tasty things, that were once part of life: buttery toast (with jam), good old meat and potatoes with butter and gravey, spegetti with tasty tomato sauce, orange juice, apple pie and ice cream, sandwiches.. We are presently on "one meal a day" for the past month, with "moderate" carbs, (including a few "sinners" above,) plus moderate daily exercise. No weight loss or gains. Gramma: 150, Grampa: 195. No real "cravings". We could stand to lose more, but the "old Memories" of tasty things (and Family company) is a huge road block. We like your program, and watch it all the time, (along with Dr Ekberg and Dr Becky). John (Canada).
At 55 and doing low carb/keto for about 2 months, biggest challenge I think will be to increase muscle mass. Last year on a standard 'cut the calories' diet, I lost muscle mass along with fat. This time round the fat is decreasing but muscle strength is staying about the same (doing home weights). Thanks for all the great advice!
I am 58. Smoker for years, gave up 4 months ago. I follow ( more or less ) the diet recommendations of Dr Berg since January. My aim is weight loss. I restarted the gym in September, at a weight of 112 kg (246lbs) (clearly overweight). From September to the end of December I did not loose an ounce. At the beginning of the year my weight had not changed. I switched to Keto diet. Or my understanding of it: no bread, no butter, no dairy. Fat is olive oil, cod livers, nuts. Very low carbs: 3 ounces of oats at breakfast with 2 hard boiled eggs. 2 cups of raw cocoa with hot water. 2 Meals a day. After the gym: Rocket, Spinach, sweet potatoes, tomatoes, sauerkraut, peppers, a tin of tuna, sardines or cod liver with their oil or a steak, a breast of chicken both cooked in coconut oil. Results: 13kg (28kg) lost in 72 days that's 6.3 ounces per day! I am now 98kg (216lbs), the muscle is still building, the weight still dropping. I supplement with vitamin C,D3,B's, Zinc, Magnesium, cod liver oil, Cumin oil, Lemon juice, Curcuma, Ginger, Cinnamon. I have breakfast at 6am, dinner after training round 11pm one day out of two. I estimate my food intake when I eat at 500 calories and 1500 calories when I do. No side effects, I actually gained muscle mass while leaning, I have energy at work and a better digestion, less muscle pains, no articular problems. I never feel blotted or tired. I have a nap of 40 minutes at mid-day instead of lunch. Training program is: 18km (11miles) on the bicycle before breakfast. 2 hours of gym 5 times a week. 5 by 5 training one week out of two. I went from 60kg (120lbs) dead-lifts in September to 120kg (240 lbs)now, military raises: 25kg (55lbs)-40kg (88lbs), inclined bench press:35kg(77lbs)-60kg(132lbs) etc... That is the result I go from watching about ten videos of Dr Berg and following his recommendations. My aim is to drop my weight around 80kg (180 lbs), it should be reached by the end of May. IT WORKS. Thank you so much Dr Berg. When I reach my target weight, I will slightly increase my food intake 1500-2000 cal a day while continuing training and likely fast intermittently regurlarly . And all that....for a woman. 🙂
I've been intermitting fasting for over a year and OMAD for about 4 months. I will never go back. The only thing that I have really struggled with is the social aspect, not eating lunch with friends and family. Breakfast has always been more of a solo thing so that wasn't much of a change. I have decided to make dinner the one meal so I can eat with my family. Thanks for all of your guidance and suggestions over this year. Couldn't have done it without you!
Toughest for me is seeing snacks around the house (usually not purchased by me) and feeling cravings for something crispy/crunchy in the afternoon and later at night. Also getting a bit hungry during the afternoon and overdoing it on a snack and then eating dinner when not hungry. Some bad habits but thoroughly engrained and hard to break.
Thank you so much Dr. Berg for your useful information! 🤗 An oldie but goodie that I've found for my HIIT workout is jump roping. This has worked wonders for me! No more treadmills or stairclimbers just a good ol fashion rope starting at 50 jumps per day or every other day made a huge difference in my energy level and trimming my waist! I also use a weighted rope and increase my jumps by 25 or whatever I can handle. By the end of the month I was doing 1000 jumps!😃 FYI to all...use a yoga mat to jump on so you don't hurt your knees or feet...and don't forget to STRETCH!
Wow what an amazing video. I somehow followed this naturally but have fallen off the wagon and gained 10-12 pounds and now with this knowledge I know exactly what to hit at. Great job Dr. Berg. After seeing your videos consistently it’s plain and simple that if you want to get healthy get educated as the normal medical Doctors don’t have any healthy advice to share except “eat less, exercise & reduce stress”🤦🏽🤦🏽🤦🏽
Same, the pandemic knocked me off my normal/natural balance and I ended up gaining 20 lbs in two years, trying to get back on track is difficult as I gained bad eating habits and didn't really know what I was doing pre-covid to keep the weight off. This video laid out pretty much what I was doing with out knowing I was doing it ... gotta break the bad eating habits now.
I am in my 7th week of keto. Soon after starting I began feeling much less anxious, my mood was much improved with more laughter and happy thoughts. I felt hopeful and excited about the future. My weight dropped steadily over that 6 weeks, but not dramatically. I kept reminding myself this was first and foremost about my health, not the weight. I rarely feel particularly hungry, but I do on occasion feel a bit weak so will make myself a meal. I eat lots of low carb vegetables, including greens and cruciferous ones. I purchase my meat from a local health food store. Organic vegetables are not as readily available,so I soak regular vegetables in sofa or ACV. I use lots of organic freeze dried greens such as moringa and kale. The one thing I have not worked on is the exercise. I am a procrastinator, a perfectionist, a dreamer, and have been told I have ADHD. I easily become hyper focused on various things. I flit from place to place in my head but struggle to stick to a task. Developing and sticking to a routine is a real stumbling block. My Dr approved of your Practical Keto Program. I am taking many of the vitamins and minerals you have recommended , and certainly noticed a major change with the nutritional yeast. I have hit a bump, of my own making, and I will get back on track. It will take some time and I do not want to give up, as I have done so often in the past. Learning today that 75 gms of fat is optimal as a start may be a “gem” that will give me the boost I need this moment. I want to learn and practice that I deserve to give myself the best to be my best. Thank you.
Hello Elaine! Thank you for sharing. I recently discovered Dr. Berg and transitioned from Atkins to Keto. Lots of great advise! But like you, exercise is not as appealing. I started w yoga and did it only for 2 weeks a couple of times, I liked it and helped me stretch those stiff muscles. That was the push I needed- then I started 21 day fix videos w Autumn. The thing that makes these videos practical for me is that they are short. Less than 30 mins, including warm up and cool down. I only do 20 mins,it’s intense and many times I follow the modified version. It’s been great! Gaining good muscle which I had lost after years of being sedentary. I’m 49 and didn’t think I could tighten anything! But it’s working! Just thought I shared something practical. Good luck!
Hello, I am 104 kg with a belly fat of about 10kg. So, in order to lose belly fat fast and gain muscle, does it matter if I take whatever type of foods [carbs, proteins, fats] as long as I limit to only one meal of 1200 cal a day after fasting for 18hrs and doing 1hr of HIIT plus 1h of power training? Thank you for your advice and comment.
Started on my first 7-10 day fast. Only done 5 days before, but now I'm armed with electrolytes, not just water, so less nervous now :) Last fast I felt great the whole time.
I'm 40 in the Air Force that likes to workout but struggles to lose weight. This video by far has been the most educational one I've seen in a long time...The roadmap to kick starting a good and sustainable weight loss is here....thank you!
What works for me is 20 hour fast Monday to Saturday. 5 kms walking Monday to Saturday and HIIT run 2x a week. Sunday is relax and eat what I want except for processed carbs, sugar and breads. I do ate select junk foods. Good luck!
I am an inactive person who follows the Ramadan fast for the complete thirty days. I only drink water and eat 3 dates before sunrise and very light dinner after sunset. This helps me to put a halt to my intake of sugar, carbs and all other unhealthy food for a month, and at the end of the month I manage to lose 8-10 kg of fat every year especially from my midsection,hips, and my face. My vitality increases, I'm more vigorous, and I can taste the nuances in food. Nonetheless, my earlier habit resurfaces after 3-4 months and I become disorganized again until the succeeding next Ramadan.
Dr Berg, your brilliant advices can never harm anyone! Recently been diagnosed with hypertension. So I decided to change my diet ever so slightly by excluding large amounts of carbs that I have been consuming daily. (I was a banana junky up til now). Also reduced my daily consumption of oats, even the good ones - steel cut ones. These 2 basic foods substituted by leafy greens, avocados and more eggs made some positive changes in my body in very short period of time. Ultimately would love to jump keto bandwagon 😊 Thanks so much for encouragement Dr Berg👍
I also have hypertension and recently I found that every time i eat gluten, or process foods that contain sugar dextrose, creamer, those will increase my HBP... just to share in case someone has a similar type of body prone to these things, as it took me a long time to figure it out.
I just don’t want to depend on hpt drugs .. and living healthier I was consumed a lot of hormones in the past and took years to clean up hope all healthier each day
I do steel oats, is oats not a good thing? I have cut out deserts and I eat fish . I consume eggs too. I’ve been losing weight and listen to Dr Berg and Bobby Parrish who goes through food ingredients .
@@theresasampson4263 as per Dr Berg they are high in carbs. And when you add any berries or banana in my case, that meal turns into high carb energy bomb 😁
I lost 30 pounds with intermittent fasting. I also stopped being hungry in the morning. When the weight loss started after about the third week the weight came off consistently over the next months.
I feel that, currently, the hardeat thing to overcome is the environment. Much of the food we eat where we live, is heavily based on carbohidrates and fat. I know we can eat the same food without that much fat and carbohidrates, but that something others might not realize or accept. But still, I will work on that.
there are other sources that say that High-Intensity-Short-Duration exercise is not the best at tapping into fat reserves, zone 2 (aerobic exercise) is better at that, and is defined as the level of exercise where you are sweating but you are still able to conduct a conversation with someone without interrupting yourself for breath.
Due to my procrastinating nature, I've already been exercising less but more intensely. Now it makes sense why my weight has been fluctuating before I stagnated in exercise. But that makes me all the more confident now that I've slowly started up again ^^
Sleep is for sure the biggest struggle for me. I’m happy if I get 4-6 hours, which then challenges me the next day offsetting poor sleep with synthetic energy like caffeine or junk food. If I resist, I’m miserable so it puts me in a difficult loop. With that said, all of your advice and videos have still helped me to lose weight, twice, when I’ve applied these principles, mainly intermittent fasting, incorporating ACV in the morning, and keto. I think if I could figure out how to get 7-8 hours of good sleep I’d be golden. If I ever do, the ability to be consistent with my diet and energy is noticeable. The days or even weeks I am not getting enough sleep, I slip.
Hi Dr.Berg , my biggest down fall is learning how to be consistent to less cravings and ability to sleep better . That's why I'm really trying to make a real effort applying the great information you give in your videos to everyday routine . Me and my husband we enjoyed the details of how you break everything down . Keep the videos coming .
@@MMimi-mg4qt Hmm I just can't... I keep it out of my house and get it only once a month when out. I'd eat 1/2 pound, if I cooked it at home, and next day the other 1/2. 🤣🤣 We all have our downfalls. I live alone so I can just not buy any.
I subscribe to all your health videos. There are so many things we don't understand let alone care to research. I do most everything you suggest with regard to my health. Your instruction and medical health videos are beyond University standards and the benefits if followed are very rewarding. Thank you for your expertise and sharing your knowledge. I just finished an eighteen hour fast, small meal, and now into a twenty-four hour fast. So far, lost 12 lbs and feel good.
I started my ‘get healthy’ journey mid January this year and finally got into fat burning (very big thank you Dr Berg). I had birthday cake on two days (back to back) and I wanted to know how long does it take to get back into fat burning after consuming sugar. I’m doing IF and low carbs and don’t usually have cheat days. Many thanks, really appreciate all your free content - it’s priceless!!!
In my case it is around 3 days. I would like to recommend you to get some keto urine strips to measure your fat burning state. This is what I am using to check whether I am in ketosis or not. Please remember, we are all humans and it is perfectly normal to slip for once in a while. Just do not give up and get back on track ASAP and you would be fine. Good luck and keep going! 💪👍
Dear Dr. Berg. Thank you for uploading such wonderful videos about our health. My life is completely transformed because of the high quality advise you have in your videos. Keep the good work up. Love from India 🇮🇳
Thank you Dr. Berg. This is very interesting. I can completely relate to the 7th point. I grew up in Africa and never had an issue with my weight nor needed a weight loss journey until I arrived in Canada. I would eat the same food but somehow managed to gain weight and that's how I landed on the Keto diet to help me go back to what I looked like few years ago.
I am so blessed to live in Greece! Everything I eat is locally sourced! So nutrient dense. I have a large garden with fig, orange and pomegranate trees as well as Chinese plum trees. All cooking is with olive oil and the fish locally caught. Meat is also local such as chicken and goat meat as well as feta cheese. Village salad consists of green peppers, tomatoes, onion, cucumber, olive oil, olives and feta cheese. I eat it very day! Walks up the Tagetos mountains and our water comes from the mountains straight out of the tap! We eat a lot of herbs, thyme, oregano and drink mountain herb tea. Eggs come from local chickens. Best diet in the world! The Greeks would be very healthy except many still smoke and they do eat a lot of bread and pastries with honey (again local bees!). Hence they do tend to put on weight. But if you avoid these foods and don't smoke, walk the mountains and swim in the sea (which you can do 10 months of the year as the climate is great!) you will live into your 100s! I do have airbnb accommodation so if you want to visit book Aliki's Studio, Amykles, near Sparta, Peloponese. Oh, and yes, I'm not fat! I'm at my ideal weight and intend to stay there!
Sounds like paradise. I love fish but here in New Zealand 🇳🇿 its absolutely stunningly expensive. Like 30 or 40 dollars per kg. Luckily our meat other than chicken is all grass fed only. It's also expensive. I am just going to overlook the cost and treat it as an Investment in healthy living.
Thank you Dr. Berg. I used to have really bad sugar cravings, especially for soda. I eventually replaced soda with freshly squeezed limeade with Stevia and Ice. It tastes much better than pop and its actually healthy. Thank you for all your hard work.
My mood has risen, no hunger or cravings. I feel wonderful. Plus 23 hour fasting. I feel so fabulous that I’m frightened to eat refined carbs. Thank you dr berg.
Exactly what I needed to hear today. I started Keto on Sunday and now in ketosis. This info is so helpful to keep me going!! I think all those things are somewhat controllable. Stress at work is horrible and I am a stress eater!
Dear Sir, you've come to our lives as a blessing..Have lost 10KG's following your videos.... Trying to loose another 5KG. And this happened, without exercise, and with consumption of Alcohol as well, though I know I should quit 😀😀 18:6 IF is all I did...Thank you Doctor 🙂🙂🙏🙏
Hormones as we absolutely no control over.. and if there’s PCOS in the mix then it all feels so demotivating. But IF is doing wonders (feel like crying - getting my life and health back slowly). All the positive changes you mentioned in the first part of video - im feeling everyone.. so happy! Thankyou so much DR BERG ❤
Thank you, I'm intermittent fasting and was getting a little frustrated as I expected to drop quite a lot of weight but I'm not, I'm losing very slowly but having seen this I now understand better.
Dr Berg I have been following you for years. I just want to thank you. I have lost 100 pounds it Is all because you educated me and I just wanted to tell you make a difference. Thank you.
Congratulations on your success with Keto/ IF! This is amazing! Dr. Berg would love to hear your success story. Would you be willing to share it? Please use this link: www.drberg.com/add-client-success-story -Dr. Berg's Support Team
Dr. Berg every day that you put these beneficial videos with full of information in it !!!, We learn another tips to our healthy life to our healthy future. We as a insulin resistant patients blessed to have you in our life.
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1. Exercise Less (HIIT)
2. ACV before bed
3. Better sleep
4. Lower stress
5. Consistent with low carb
6. Intermittent fasting
7. Nutrient dense keto foods
All good except for ACV before sleep as this gives me heart racing/increase my pulse. Not sure why but it does that.
I appreciate this.
Read labels on ACV drinks
Each person is different too
#4 really? I'm embroiled in major family drama rn and lost a ton of weight lololol
@@izulkaburoszek1108 me too. ACV keep me awake. In the morning is better for me. I wonder if taking it during the day is better to lose weight for some people depending on their metabolism.
I was addicted to opiates and benzos from age 17 to 34 with little chance of recovery. I started to intermittent fast and exercise and I've been clean for almost a year. I have turned my life around
Congratulations!! You are amazing! ❤
Awesome!!!
Wow this is seriously so cool 👍 thank you so much for sharing! This should make the news 📰
Thank u all so much!! I was on many anti depressants before I changed my diet. Eating well and eliminating all processed foods was the only thing that's helped. What we eat seriously correlates with how we feel.
@@seansimms2791 So true. Thank you so much for sharing.
I was in such a bad and dark place, overweight, depressed, stressed, no energy. When I got healthy, it all started to change. Thank you Dr Berg
Keep it up, wishing you all the best. God bless.
Never go back in the dark, keep your candle always lighting your way
How did you beat your drug addiction?
If you want some great advice on how to burn calories and lose weight I recommend you see my v logs. .
"doing physical work around the house is way more important to lowering stress than physical exercise"
My new motto as a stay at home mom! Thanks, Dr. berg 👍
I did that as a Mom, if you dont take time to exercise even home, I lost almost all my muscles not focusing on eating good & exercising. 51 now & struggle to build muscle.
I notice I can kick my heart rate up more with physical house work than working out on an elliptical!
U still need to work out to build muscle
@@sana6676 there is varous research on strenght training that its benefitial for many things (long term). But you dont have to hit the gym to be healthy I walk everyday for 45 mins
@@jeanpaultongeren125 yes true any form of physical exercise is good.. I think strength training is next level
It's June 14th and I started the keto way on January 1st. I'm 6'2" and my starting weight was 345lbs. I'm happy to say that I am down to 225lbs. and the difference in the way I feel is remarkable.
@JerryHicks, how many hours do you go? Or did you start at? How many hours do you do now?
@@sararlgarrett I fast for 18 hours. I eat two meals. A small lunch at noon (350-400 cal) and a much larger dinner at 6pm (600-700 cal). It's quite the calorie deficit I know but I do not feel the urge to go beyond that. I'm steady losing weight even 2 and a half months after starting the diet.
@@kmcel190 thank you so much for sharing. I made it to 18 hours yesterday. I actually lost 3 pounds this week. I do the 2 meals also. I'm not down on calories just yet, but only consuming high quality fats and proteins. Avocados and grass fed ground beef. 4 eggs per day with sausage.
Did you incorporate resistance training?
What kind of thing do you eat for lunch and dinner Jerry ? (If you don’t mind me asking)
How to tell if u r fat adapted:
1- U r able to stay longer without eating
2- No cravings
3-Stable&more energy
4-Enhanced mental activity
5-Endurance to exercise
6-Better sleep
I am a 35yo semi-truck driver, on the road for 2 months at a time, and home for 2 weeks. Truck stop food, burgers and such plus the sedentary lifestyle led to my gaining a massive amount of body fat.
Consistent sleep schedule is the hardest thing for me to maintain.
3 weeks ago, I changed my diet from junk foods to salads, vegie sticks, unsalted nuts twice a day and cycle between fruit or cheese. 1 meat heavy meal (usually a half potroast or half a roast chicken) 1 night a week with a fasting day the next day. I gave up 1L soda/day for 2L water and a glass of almond milk.
I've gone from 275lbs to 225. I've lost 4 pant sizes, and I have seen all 6 of your signs. I haven't felt this good in a long time.
After watching this video, I think i can tweek my diet for even better fat burning efficiency.
Thank you.
Thats amazing! Great work!
This is amazing! Switch to fair life ff milk,better for u.
And u need at least 180 g of protein per day
What you need and what you're told you need by mainstream are 2 different things. I get the protein I need. Thank you though.
I get protein from the nuts and almond milk and some from cheese. The meat heavy day completes the protein I need and balances out the week. Then a fasting day allows my body to rest and reset, and be ready for the next week.
As for the ff milk suggestion. That would throw off the balance of my diet plan. Again. Thank you for your suggestions.
I have been following you and because of your advices I managed to lose 60 kg weight . I was 144 kg but now I am 84 kg . Thanks a lot doc ❤
Congratulations! Thank you for sharing! Could you tell us more about it and would you be willing to submit it here, so that Dr. Berg can share it? Please use this link:
www.drberg.com/add-client-success-story
How long did it take and what diet did you follow? did you do workout in gyms or just excercise at home?
Has the weight stayed off?
took me 6 months no gym just walking and running ,
@@tanyawieczorek6603 yes ,
I’m down 25 lbs in like 5 weeks. I don’t snack at all. I eat only when hungry and cut out carbs as much as possible. I focus on fasting as long as possible between eating, however long it ‘feels’ good. I walk when I feel like it. 25 pounds to go…will be there by May. This is amazing.
So, not IF but like 24-36 hour fasts? Then eat a meal and fast as long as you can again?
When do you fast
@@tiffanymiles369520 hours is super effective. Breakfast at 10am, lunch 12pm, dinner 2pm! 😉
It didn’t work out for this guy I promise you. It’s just not sustainable
I tried similar for 3 weeks and binged heavy afterwards,craving all the satisfying foods my taste buds desired.
How to tell if you’re burning fat
1. Able to go longer between meals without hunger
2. No cravings
3. Stable/ more Energy
4. Enhanced mental activity: more focused, more concentrated, more creative, more stuff done. Cognitive function. Mood is elevated.
5. More endurance when you exercise
6. Sleep enhanced
6/6 after 1-2 months of following Dr. Berg’s Advice from his videos.
Dr.Berg I`m 79 years old now,the way I was living my life was going down hill fast.Many things were bad health wise.I watch every program of yours I can find.Within a week I was doing one meal a day.I started at 236 pounds in one month I`am 232 pounds.I sleep very well and feel so much better than I used to.And this just the start,thank you for saving my life.
Legends !
2 months on OMAD and keto... With some 48 hrs prolonged fasting..... Still learning..... . Down with 25 lbs of FAT. Working on the last 15 lbs. Loving the results... I no longer have headaches of any sort.... My period has noo pain and the flow seems quite regulated instead of over flowing on day two .. My energy level is at its peak... My face is glowing now... though on week 4 I was having some kind of rough cheeks with rash... Cant thank you enough Dr. Eric. I do understand how everything works inside the body now. May the most high bless you even more. We need more true Human's like you. Much love from ETHIOPIA 🇪🇹
Awesome 👏 so inspiring! Thank you so much for sharing.
Wow!!!! That’s wonderful!
Hello from Oregon, USA!!!!
Thank you for inspiring me!😁🙋♀️
@@priyankaojha1 you have to consume more electrolytes
jesus tells us to eat bread, so I keep eating bread
only for those obese.. dont do it if your not obese cause you will loose muscles and tone while lossing body fat..
I started following you on Jan. 5th at 250 today I'm 223. Thank you for all that you do!
You're awesome. Congratulations!
@@daniellefrechette900 Thank you!
That’s awesome. Congrats!
Wow how did you do that? What are the most helpful Tips?
@@ceylondiva I actually found Dr. Berg because I was scared about the Keto flu. So I followed a video of his to prevent that, and I really didn't suffer from it at all.
I have started drinking Dr. Berg's recommendation on apple cider vinegar, lemon juice and water (before I eat). I don't like the drink so I would chug it at the kitchen sink as fast as I could and I don't drink it everyday.
I stopped eating and buying carbs that are not on the menu. I'm raising five kids by myself and don't have a fixed income so I can't afford the best meat, but when I can I do my best.
I should have waited or maybe taken it slower when pushing my breakfast back and then getting to one meal a day, but to tell you the truth, I just jumped right into that. It was for me easier to just do one meal, but for a couple weeks I was eating two peperoni sticks like a meal and then later eat my meal. And I would only eat in a four hour window that I gave myself from 6 to 10pm.
I have not started incorporating exercise into my weeks yet, but I am an active woman that retrieves and splits firewood. I live on a goat farm and have to do all of my chores by hand such as dishes, laundry, etc.
I also learned how to make a bread like thing from a woman from KetoFocus using an egg, cheese, and a waffle iron. I make those and keep them in the fridge for like tuna salad sandwiches. Something quick when it's getting late and I'm too hungry.
I really hope that helps you. I did my best, but really it's just starting it and actually doing it I think.
I'm 5'3 . Starting weight 189lbs. June 15,2022.
Weight now july 16,2022 - 163lbs.
Achieved with keto, intermittent fasting, and Monday Wednesday Friday workout routine. 💪
You lost 26 pounds in a month?!
Losing that much in a month is not healthy at all. I recommend to stick to losing 1 to 2 pounds a week which would mean at most 8 pounds a month.
That's amazing! That requires a lot of dedication and discipline! Congratulations ♡
@@postingbmwm3 that is not necessarily the case when doing IF because you use your fat for energy and preserve your metabolism.
@@sarastanley4735 .... but.... the doc just said it takes 1-3 months to get into the fast burning / fat adaptive state.
I doubt she was in a fat adaptive state either before or during this 1 month period.
Thank you dr Berg you really changed my life, I have done dozens of methods but I finally could control my body weight! I have been doing Intermittent fasting and keto diet combined for 20 days now and I am sharing my experince here. I have developed four daily routins, one is drinking diluted fresh lemon water, eating 5 almonds every morning, drinking diluted 2 table spoon apple cider vinager after my main meal at 12 and drinking 2 cups of green tea and cinnamon in the evening. I reduced my main meals to one at 12pm and I do not let my insulin spike any other time during 24 hours. I eat lots of green vegetables with my lunch and I am so happy with my diet right now and my cravings are long gone! Now I lose 300 to 500 grams in a single day which is amazing!! I was 107 kg at first and after 20 days I am 98 now!
Well done! Keep it up... but is losing this much at short amount of time healthy?
At 72, post cancer treatment, I was at 210lbs, 5'2 pre-diabetic female with constant joint pain, especially hands. Started modified keto and IF end of March; resumed daily mile walk I'd been doing pre-cancer. Today, 5 months later, I weigh 170, bloodwork in healthy range, have NO arthritis pain, just a little joint stiffness, and stopped daily pain meds. I will continue on the weight-loss/better health journey and expect more improvement. Thanks to Dr. Berg's many great health videos.
I’m 49 but IF works better for women especially PRE, menopausal or POST menopausal women With high protein (1g per body weight) PLUS just a pace walk 5-6 days a week it work Miracles
the amount of time we spend believing we can't is more thank enough time to learn how you can.
@John Alfred crypt0 investment, but you will need a professional guide on that.
@John Alfred you can reach out to him now on FB 👇
@John Alfred Mark J. Ramsey
Love this!!!
I’m doing my first ever longer term fast. Never broke 24 hours before. I’m currently at 41 hours. Aiming for 48. And doing/feeling great. Thanks to your channel.
How it ended up??? 💪
I got to 59 hours a few days ago. I was so hungry.
@@emilymiguel8198 👏🏼
I often fast for at least 75hr, but keto carnivore has made me feeling just as great as fasting, plus no matter how much meat I eat, I lost weight with no bloating
Longest I did was 48, the hardest part by far is night time. Other than that it was difficult
I’m a female 67 years old,I started cutting down my meals,and walking fast for forty minutes a day,I have arthritis .but I have lost over 7 kilos in 6 weeks,and I’m feeling better already.
I started intermittent fasting in October and within 12 weeks , I’ve come down from 97kgs to 86kgs. Just 1 meal a day is all you need to be doing. Slow down on carbs , sugar intake etc.
Two days a week hiit exercise and 3 days a week 1 hour walking. I’ve reached my goal and will continue to stay between 80-85kgs.
@Nonedrinking 7-8 glasses of water daily and eating one meal a day is the key. Salmon , chicken , tuna salad . Smashed avocado with poached eggs. Also plenty of berries . As long as you don’t eat after 5pm you’ll be fine.
@Top G if you can stop eating at least 4-5 hrs before going to sleep and go easy on bread, carbs and regular walks , would help a little. I’m no expert but the key is stop eating 4-5 hrs before bedtime.
I have the same experience, it changes my life.
Thank you for your inspiration! I needed this info! :D
@Top G Work on the sleep primarily. Better quality sleep may be your most important first move. IMHO
In my first week of IF. Learning not to snack, drink water when I’m thirsty and only eat when I’m “truly” hungry. Just this alone has helped keep my migraines at bay. These videos are a wealth of information, thank you for sharing! God Bless!!
You shouldn’t drink water?
I'm not a doctor but I think you should be drinking much more water than you are. Also alot of migraines are the result of dehydration. Otherwise I think you're doing great. Good luck.
I took nohandlebravo to mean this: learning to drink water when I'm thirsty, only eat when hungry, and not snack.
Ive been doing intermittent fasting for the last almost 3 years. I've lost over 250lbs and counting, getting close to my goal weight. But i agree with everything you've described, from first hand experience.
Purely intermittent fasting? Or did you also do keto or such?
@@ConorFoxyss4GokuFox no just intermittent fasting. Cut out about 95% of my alcohol consumption and added in a little more movement. Even at the start of losing it, I was still eating fast food everyday and dropping pounds. Obviously cut majority of bad stuff at my current point, but goes to show even small changes can have huge payoffs.
Hello, I am 104 kg with a belly fat of about 10kg. So, in order to lose belly fat fast and gain muscle, does it matter if I take whatever type of foods [carbs, proteins, fats] as long as I limit to only one meal of 1200 cal a day after fasting for 18hrs and doing 1hr of HIIT plus 1h of power training? Thank you for your advice and comment.
@@koala10ish I don’t even track my calories. I just focus on my eating windows. Most days I do a 20 hour fast.
But I’m not an expert so I can’t really tell you a good answer for that. Best answer is technically yes, but it comes down to how you want to feel. If your not being smart about what your putting in your body and what it needs, it’s not going to be a fun time or healthy time. Atophagy with fasting will be your best friend, just make sure you’re taking care of yourself.
@@SandpaperTTV Hi, Many thanks for your detailed clarification. I am actually not after losing weight but just flatten my belly fast and gain muscle mass through whatever diet/fasting and workout it takes. What procedure do you then recommend? Best, Paul
Been watching your vids for a while now - I’m 32 and been over weight my whole life. Been intermittent fasting for 2 weeks now and I’m also eating a very low carb diet. (Counting labels but I’m not in keto) and holy hell man I’ve dropped a very good amount of weight.
Incorporating HIIT sprints, low carb/Leto plus intermittent fasting is the KEY.
Anybody reading this wanting a sign, this is your sign.
This WILL work.
What counts as hiit
@@sicoby HIIT is a combination of brief, very-high intensity bursts of cardio exercise followed by equal or longer periods of rest. Think 30 seconds to a minute of sprinting, followed by a minute or two of walking or slow jogging. Repeat this cycle for just 10 minutes, and you'll complete a HIIT workout.
@@whiteyoshibros thank you ima try it out
I have been doing OMAD everyday now for about 3 weeks… today I am at 33 hours because I just wasn’t hungry when I was planning on eating yesterday 🤷🏻♀️for the first time ever passed 24 hours and I am not hungry… surprisingly, I feel great! ❤️ thank you for your videos, I watch and rewatch to keep myself in it. It is hard to get people to understand how this diet is not “starving.” 🤷🏻♀️
My experience is that once you hit hour 24,all hunger disappears. I wonder if there's some science explaining this.
It's a good thing isn't it? All the best in this journey.
What suggestions do you have for eating 75 fat grams daily on omad?
@@pattiwanyeki436 thank you ❤️
@@ncjeffhyder Aw man, I don’t really measure my grams or food, or count calories… I just eat a good meal. 🤷🏻♀️ wish I had better advice for you!
@@ncjeffhyder maybe some mayonnaise and avocado, with fatty meat and of course olive oil on your salad for example.
Dr. Berg- My issue is hormones/drugs. You saved my life. I was 49 in 2017 when I was diagnosed with cancer and received chemotherapy every three weeks for a year. My hormones were totally out of whack and I gained 40 pounds. I was continually hungry/craving--I had no off switch. I started OMAD and have NO cravings-I don't even think about food. Not thinking about eating is a tremendous relief and I no longer have erratic energy swings. Of course, I have lost weight. I will have no trouble staying Keto with intermittent fasting. I feel better and look better. Thank you, Thank you.
Wow so inspiring. Thank you so much for sharing!
That's so awesome!! Hormones are the worst when they start to fluctuate.i Hve issues at 46 with perimenopause and I swear I have it horribly. Took his advice and got on b1 and b12 and no milk and no refined carbs along with primrose oil..and feel better already. Still a challenge though....month by month. I feel crazy. Than panicky than depressed than toooo happy. Hormones are insane.
@@liztowers2058 hi Liz, may I know what is B1 and B12? I’m experiencing per menopause now and my weight gain keep going up 😔
@@veronyong1797 vitamins. Get them at any pharmacy or health shop!!
@@veronyong1797
B1 is thiamin. B12 is B12 on the bottle. you can get them at any grocery store or CVS store 😊
I know it’s not related to this video but I had a 6cm ovarian cyst and I started taking Dr. Bergs Sea Kelp and it reduced my cyst to almost nothing in 6 weeks. My doctor was legitimately shocked. I feel amazing and I can’t thank Dr. Berg enough! (I’m not sponsored or compensated in any way). Dr Berg knows what’s he’s doing!
Stress is pretty hard
I appreciate what you do Dr. Berg
I hope you're doing better.
I intermittent fast. eating between 4 and 7. I feel exactly how you described in the first 5 minutes. But I have been eating on fruits vegetables and eggs. Any cooking I do is in duck or goose fat. And I feel amazing from it 😊
as long as you don't do the resteraunts eat an entire 5 gallon bucket of spaghetti challenge and you get it for free. I know people who love loopholes.
I am doing the exact samething right now and even after not eating for 12 + hrs I don't feel any fatigue or weakness.
I feel exactly how he describes in the first 5 min but it only took me a week of low cal diet to feel this way. However, I was intermittent fasting for a month prior to the low calorie but I was eating calorie surplus.
@@theone6502did this change with ur age? Because I’m 18 and Ive tried intermittent fasting and it just sucked, I’d rather eat smaller meals, but 3 or 4 rather than 1 bit meal, im still very lean, with abs, but I’m curious if you had to start intermittent fasting as u aged due to the way ur body began to change?
Yes . I am 29 right now and used to eat 3 times a day but looking back I realize I was constantly bloating and gaining weight. Now I only eat once a day and it's all veggie diet and try to eat atleast one Fruita day. I am loosing weight, feeling better and has tons of energy. I think try different method don't just do intermittent fasting just gradually reduce the intake of food.
I’m 76 (a woman) after 1 year strict Keto/Carnivore, plateauing after 32 lbs lost. I will try ACV at night to handle Gluconeogenesis. Thank you, hope it works. I have at least 20 more to lose, so far done with no exercise. I feel really great, off all meds, labs and BP perfect!
Wow well done 👏🏽
Congratulations!
I’m 76 as well and have been on the diet for 1 1/2 months. I’ve lost 18 lbs and Have decided I’m sticking with this because of a lot of reasons being off sugar is great. I’m losing more slowly but the benefits are so good , I’m staying with it. Congrats, and wish me well. At least 30 to go.
At age 72 I am now sold on ACV at night. Also, put it in my green tea in the morning.
@@dougclark9407 How do you take acv at night ie just neat? How much?
I have been watching your videos from last 2 years. I reduced my weight from ~90kg to 67kg with in 6months. Now, I am addicted to gym and your videos. In my circle, friends get inspiration from my routine. They call me powerlifer. ... Love from India
What is the diet you followed
@@SandeepSharma-zq9xz in short, i reduced carbohydrates in my diet and increase protein and fat with intermittent fasting...first two weeks less carbohydrates food then next one-two week intermittent fasting i.e. low breakfast and normal lunch and dinner after that one week heavy breakfast and lunch but small meal at evening before 7pm next week no food at evening. In all these processes don't forget exercise.
@@satyamsingh-nu8pr what is the food options and did you make any diet chart if you can share please it would be great. I am vegetarian
@@satyamsingh-nu8pr bhai please advise can I take tea or coffee sugar less in intermittent fasting please reply dada
@@veeraju4u bhai you should avoid sugar as much as you can. I did not have a single bite of sugar for 6 month so, I would not recommend you. You can take both coffee and tea. Both are good but you should have a particular time, ie. at the time of breakfast according to your diet plan, but not randomly based on your craving.
He literally helped solve my problems in one video, I didn’t know that I was overweight until a lot of people comment on my weight consistently. It’s a hard pill to swallow, but when I wasn’t big as I am now I felt better about myself. I have low self-esteem, anxiety, depression, insomnia, and all the above are the areas I need to work on. Thank you so much for these tips!! I’m determined to lose this weight. ❤
As he says, get healthy, lose weight.
And if I might add: get healthy, lose depression too.
You must try this
That’s because people lie and tell you what you want to hear. Typical woman stuff.
I was 125 kilos 8 months ago ,now I am 85 stopped all my diabetes medications ,I am about to reach 40 in 3 months feels like my tweenties ,I have most of the benefits mentioned, may be now hitting a silly plateau ,doing omad for 6 months ,thanks alot Dr.Berg😍
Wow how what helped you the most?
@@ceylondiva keto and intermittent fasting no cheat days and daily walking
I was having some alarming symptoms, swelled lower legs, joint pain, very low energy . I started your carb removal suggestion and no snacks between meals. " WOW " in one week an amazing difference. Thanks Doc . I'm ready for the next stage 😊
Lol Liar
fake
I'm 35y/m/Indian. Been working out for about a month and a half. And I exactly have all those mentioned in the video. More focused, more active, feeling sufficient and active with less hours of sleep, feeling less hungry.
Absolutely loved this video. Great information. Love from India Eric!
Regards
Paul
I started intermittent fasting about 5-6 months ago. Slowly increasing it to 18-6/20-4. It was hard in the beginning because I was doing a lot of physical work at home during the time 10-12 hours a day, but as time went by I got more and more used to it. My view of food changed and I lost a lot of the cravings I used to have. At this point I have gone down from 236 pounds to around 200. 200 was my goal, but I have no plans of stopping.
Good job. Keep up the good work. Would you like to share your Keto/ IF success story on my website? I'd be happy to see your story there. Feel free to upload your story here: www.drberg.com/add-client-success-story
I did IF for five weeks now (16/8) Haven't lost 1 oz.
@@wilpri I don't know how you run your 16/8 system, but I have a set sleeping system and I dont eat within 4 hours to bedtime. I always make sure to get enough protein with my meal to keep the "filled" feeling for longer. Also I only drink black coffee, plain tea or water when Im fasting. I'm not touching any diet coke or pepsi max or anything. Trying to cut out processed food in general, even though it's hard to do it completely.
@@Heimtun86yo I need some help so I’ve been doing omad with a mix of regular intermittent fasting 20:4 I started on July 14 at 247.4 and today is August 1 and I weighed in at 233 I know what I’m doing it’s just that obviously this beginning weight is mainly water weight but if I drink water will I gain a lot of water weight back for instance if I drink water during my 20 hours of fasting
@@Starset1881 Well I'm not the expert here, thats DrBerg's area, but I would say no. I drink a lot of water during my fasting and I do not have any trouble with water weight gain. The average adult body needs almost 3 liters of fluids a day to stay hydrated.
My fasting journey has been going gr8t! It will be three weeks since I started. I was at 198 ,I'm now at 186. My goal is 175 and will be 62 March 8th and living my best life. I have several co workers and friends following you now. Thanks and God Bless
Current I'm 198
Started at 213
Hope it's still going well. Isn't it crazy how much more energy you have now?
Amen!
I loved listening to your talks before bed, or in the 🌄 morning. Keep up the good work Dr Berg! Meditation and positivity= good health😍😍
When I wake up and get my coffee, it’s my Berg time.
Love it before bedtime
Me too
Nice idea!! Meditation then Berg ✨
Terrible sleep, stress, only a few hours of light sleep for years, even with doing most of the points..thank you, DR Berg for all the fantastic videos, they are very helpful
3. Better Sleep is one I need to work on. Ive grown accustomed to sleeping 4 hours every night.
Stress & environment. Thanks Dr Berg for the supportive attitude, and encouraging us to loose weight.
This is a marvellous video Dr. Berg, thank you so much. Learned a lot.
#4. I can start a keto diet for a few days and then the cravings start - telling myself “I’ll start again Monday, or at the end of the month”. Sugar really is an addiction
Give it at least 5 days and you won’t crave it anymore. Don’t make any keto desserts until you’ve lost the weight you need. Eats lots of veggies!
Pasta... omg pasta! None of that pretend pasta helps. Keep all the cookies, candy, cakes, donuts and cokes. I have to keep it out of my house cause I'll eat a half pound by myself in one sitting.
Lemon water. A whole lemon not lemon juice.
Take it from someone who had to have a bar of chocolate every time! I don't really care about sugar now.
@@ferzinhaN but how??? I tried this and so many other ways but I really LOVE drinking tea and I CAN'T drink tea without sugar even it's just a teaspoon of sugar. I tried not taking any sugar for a whole week, once, and I just ended feeling crazy 😂
Try adding cinnamon to your tea it really helps with sugar cravings.
I started tackling weight issue (again) 11/22 after a life traumatizing period. Lost 15 lbs by 3/23 and plateaued. After I found Dr. Berg's Channel and others, I SERIOUSLY focused on my health. I knew I was IR and felt my body was inflamed. My biggest pbm was resisting eating fats; just turned 70 and grew up on yoyo dieting (starvation diets) and LC/calories in, calories out, whole grains, fruits concept. My second challenge was not eating after sunset: I finally achieved that 2 days ago: I consider my biggest achievement. I started walking, stretching, some Pilates and breathing exercises. I GAINED 5 pounds but lost 3 inches off my waist, feel as light as a feather (i can run, now), cravings and inflammation gone and I did my first 24 hour fasting day yesterday. I am now overweight and no longer obese. 30 lbs more to go but pounds do not mean much anymore: quality of life is what's important to me.
I am starting HIIT (8 min daily max) and mostly weight training (heavy: failure after 5 reps and 4 to 5 sets) At my age I want to preserve muscle and try to get 1gr protein per lean body mass weight. Good luck everybody on this journey: we need to stick with the plan: keto for life? I see many talking about keto cycling, carb up days... Anybody experienced or did it? How is it done and did it work?
I found a 3 day fat fast helped me I make tallow bombs, only eat one or two when starving,and drink down with bone broth, butter can work too but tallow super nutrient dense fat , once I do one, I start to bring the scale down the following week, Hit works yes, I also walk , stretch, and use a resistance band that really pumps my muscles the best, ACV at bed works, I'm dietbetic off insulin,can't do any carb loading, but some eat Carnavore, then have one day with healthy carbs every 4 the day , but no me, I'm staying off all forms of glucose to heal myself
Thanks, Dr. Berg. This explains my absence of depression, the sudden burst of energy, and my feeling good for no obvious reason. I was wondering what was going on.
Lol same here. I’ve honestly never felt happier since starting to workout and eating healthier. Been going on 3 weeks now :)
Sleeping more and exercising less (surprisingly) helped me loose weight many years ago. Thank you for sharing that information as I never understood why before. Love your videos!
I remember in 2018 was fresh out of college, unemployed, relaxed, had a social life and had hobbies, was looking great, then i started a corporate job, long hours sitting down, being stressed all the time, gained a lot of weight. After this video i understood the main factor was stress
Sounds good !
I’d say age is the hardest…. I just can’t seem to stop getting older 😳
Well, there's one certain way to stop getting older ...
@@AetheriusLamia😂😂
I started cutting back on birthdays when I was 45.... I am staying here
It's better than the alternative!
Once you think you are good at getting older, it all ends
As someone who lost 83ib in less than a year, I'll say carbs are very important in your diet. Cutting carbs will make you plateau of course it's important to eat the right carbs like brown rice is my #1 carb intake but cutting carbs is unhealthy and you will not lose weight doing so. I never put myself on a strict diet in my weight loss journey the most important thing is counting your calories if you do that first without cutting anything out you will see results then will slowly change how you eat over time. Do NOT and I repeat DO NOT force yourself from enjoying your favorite foods.
The most important things are: get your protein, get your carbs, and count your calories.
Protein: keeps your muscles healthy and strong while burning fat do to the body likes to burn your muscles before fat.
Carbs: can actually help with fat loss! But it does hold water weight like sodium. Just try to eat healthy carbs.
Calorie counting: this alone without the rest can help you lose weight with no exercise or with. This is the ultimate way to lose weight. Start it first then the rest later.
Also to note: you cannot lose weight in targeted areas in your body so ignore all the "lose belly fat fast with this" stuff. Your body is stubborn and will lose the fat where ever it seems necessary.
Interesting. I have been on a 16/8 eating plan for about two years. I went from 97 kg to 87 kg in less than three months and have maintained my weight. I am 68, male and 6 feet tall. I find fasting for 16 hours easy. I keep my carbs low. I also exercise three times a week: press-ups etc.
Great 👍 thank you for sharing!
This is what I'm on now.
@@nadheershongwe5314 Keep at it. It works. And avoid sugar.
@@1990-t1j Yeah, I'm avoiding it.
Thank you Dr. Berg. Mid-40's, type 2 Diabetic (on your common meds and slow acting insulin) and started a week and a half ago between fasting and keto, already down 5lbs. First week was a struggle but I'm beginning to feel no carb cravings. Your videos (and help) are a Godsend. Already starting to feel better w/ more energy. Goal is to get off most of my meds within the next year.
Trying to get my elderly parents on the same change as well.
Great job Wolf, I'm proud of you !! Keep it up, buddy !! And when you're ready to start taking cold showers I'm here for you, waiting. If you find the secret to changing an elderly parents diet, please let me know.
Update brotha??
How do you resist hunger when diabitic
Thanks doc. The beard looks good now u look like a real man 👍
What may help is diet coke.
The most difficult factor to control for me is chemicals in food. At the beginning of my keto journey when I was still eating a lot more, it was difficult to afford organic and grass-fed food. Now that I’m fat-adapted and only eat a fraction of what I used to, it’s a non-issue.
That’s awesome!
Yeah, it doesn’t take a lot of food to keep you alive 😀
People eat weight too much food
This is the thing that many people don’t realize. You eat so much less that the cost evens out.
when I go consistent low carb, I don't sleep well unless I take 400mg 5 HTP which lasts about 4 hours -- then take more or hope the body goes back to sleep -- I take two blood pressure meds 10mg melatonin and 400mg magnesium glycinate at bedtime -- I am diabetic and typically have to get up one to two times at night to empty bladder -- I can sedate myself with Benadryl or Dramamine but they also promote more nighttime pee. I never get a good night's sleep and it has been this way for 30 years. I am currently 77. I believe I would consistently feel better if I could get a good night's sleep.
I started keto Feb 2, with 18 hr fasting and 2 meals, I have lost 15 pounds but just a couple of inches. I will be 90 next month, and have been doing just regular exercises once or twice a day
and I am a clean freak, so I am always cleaning something (lol). My icu was 8.5 and is now 4.7
and Im totally in love with the keto plan, but sometimes I cant eat it all before I get full. I have a
pacemaker, and had high blood pressure prior to starting keto, hoping it will be regulated now.
Thank you for your videos, they have really been an inspiration to me.
Way to go, Doreen. That's inspiring.
Love seeing posts like these. Hope ur doing good.
Wonderful! Remember to continue to see your PCP for labwork. You'll knock them dead with your stats! But just keep up the great work 😂
1. Food (temptations craving)
2. Exercise
3. Medical conditions that make it important for me to take medicines daily
Hi dr Berg and everybody! I discovered how to get a whole night of deep sleep: One hour before bed I eat vegan coconut yogurt (15% fat) with two big spoons of mascarpone (50% fat) and vitamine D3+K2 and magnesium and potassium. It makes me sleep like a baby, do not even wake up to pee. Love to you from France!
Dr.Eric everything that you say is real ! I lost 20kgr the last year.. I live in Brazil Florianopolis SC
At age 67, food has always been my “drug of choice.” I do not smoke anything, no alcohol, no drugs. No prescription drugs. Good health except I need to lose 40 pounds. Almost 4 months ago, I gave up all my sugary junk food. After about a week of detox, I do not crave the junk food. I am not white knuckling it. Feels great. The weight is coming off slowly but surely. Serious exercise has not been an option for over a year due to excruciatingly painful hip arthritis/bursitis. I am having both hips replaced over the next few months. Looking forward to getting my life back.
You are already in new life! Congratulations on your progress!!!!
formula is simple - eat less calories than your body needs, and all the extra pounds are gone! you can exercise as much as you want, but if you still input more calories than you burn , you can never lose weight.
Agreed. Also, eat foods that do not have high calories. Am not sure that I agree that only exercising once or twice per week intensely will burn fat. I exercise regularly alternating cardio and weights/intense training and that has helped me to lose many kilos in the space of three months. Maybe age and health is a factor, but it depends on what your goal for training is.
It's not that simple. Hunger is key. If you are too hungry all the time a lifestyle of eating less than your hunger allows won't last which is the whole premise of his channel. Refined carbs and sugar causes obsessive hunger levels. When you go on keto healthy keto, your cravings and hunger actually goes away and you allow yourself to feel actual true physical hunger through IF. Willpower ain't enough. So he nor Dr. Fung say that calories don't matter they just stress that your insulin/hormonal levels are just as important or more important as once you get control over your insulin levels you'll have more normal hunger levels causing you to eat less aka lowered calories naturally.
Number five: Hormones, as well as number 14: Metabolic rate.
Thank you for your generosity Dr. Berg 👊🏽.
Get to the gym and work out hard with cardio and do core exercises. Plus cut back eating. Sure eat all the special food if you want but sometimes cutting back entirely and not eating after 8pm does wonders and is easier and cheaper.
For the people in denial I’m afraid number 3 could be a pitfall… specially the take a nap advice, I would cut that from this vid. I finally achieved success in weight loss by combining 3 things : cold exposure (showers), -98% alcohol intake , intermittent fasting 8/16 ( no food between 20h and 12h). Went from 220 to 180 gradually in approx 3 months. Maintaining 6months now just by sticking to this new lifestyle. The showers help a lot on the determination part of this challenge. Thx Wim Hof 🙏
I started keto on my birthday last year,and it's one year exactly now. Lost 15 kgs and that's just a byproduct,life has changed positively with mood change,energy levels just to mention a few benefits. Thank you Dr Berg for being the guide and keeping me going. Never going back to carbs or sugar
Happy birthday
Awesome 👏 happy birthday 🎉🎊
Happy birthday!
Happy birthday and well done 👏
The Taste of Home
We find your presentations inspirational and workable. We are 78, and both lost 30 # each. The greatest challenges still are when Family comes to visit for a few days, (I regain 5 # which I have to work back off when they leave). A huge ongoing hurdle is "the Memory" of tasty things, that were once part of life: buttery toast (with jam), good old meat and potatoes with butter and gravey, spegetti with tasty tomato sauce, orange juice, apple pie and ice cream, sandwiches..
We are presently on "one meal a day" for the past month, with "moderate" carbs, (including a few "sinners" above,) plus moderate daily exercise. No weight loss or gains. Gramma: 150, Grampa: 195. No real "cravings". We could stand to lose more, but the "old Memories" of tasty things (and Family company) is a huge road block. We like your program, and watch it all the time, (along with Dr Ekberg and Dr Becky). John (Canada).
At 55 and doing low carb/keto for about 2 months, biggest challenge I think will be to increase muscle mass. Last year on a standard 'cut the calories' diet, I lost muscle mass along with fat. This time round the fat is decreasing but muscle strength is staying about the same (doing home weights). Thanks for all the great advice!
Always train In fasted state
@@talvetar3385
No
@@The_Rizz_Lord_ yes
I am 58. Smoker for years, gave up 4 months ago. I follow ( more or less ) the diet recommendations of Dr Berg since January. My aim is weight loss. I restarted the gym in September, at a weight of 112 kg (246lbs) (clearly overweight). From September to the end of December I did not loose an ounce. At the beginning of the year my weight had not changed. I switched to Keto diet. Or my understanding of it: no bread, no butter, no dairy. Fat is olive oil, cod livers, nuts. Very low carbs: 3 ounces of oats at breakfast with 2 hard boiled eggs. 2 cups of raw cocoa with hot water. 2 Meals a day. After the gym: Rocket, Spinach, sweet potatoes, tomatoes, sauerkraut, peppers, a tin of tuna, sardines or cod liver with their oil or a steak, a breast of chicken both cooked in coconut oil. Results: 13kg (28kg) lost in 72 days that's 6.3 ounces per day! I am now 98kg (216lbs), the muscle is still building, the weight still dropping. I supplement with vitamin C,D3,B's, Zinc, Magnesium, cod liver oil, Cumin oil, Lemon juice, Curcuma, Ginger, Cinnamon. I have breakfast at 6am, dinner after training round 11pm one day out of two. I estimate my food intake when I eat at 500 calories and 1500 calories when I do. No side effects, I actually gained muscle mass while leaning, I have energy at work and a better digestion, less muscle pains, no articular problems. I never feel blotted or tired. I have a nap of 40 minutes at mid-day instead of lunch.
Training program is: 18km (11miles) on the bicycle before breakfast. 2 hours of gym 5 times a week. 5 by 5 training one week out of two. I went from 60kg (120lbs) dead-lifts in September to 120kg (240 lbs)now, military raises: 25kg (55lbs)-40kg (88lbs), inclined bench press:35kg(77lbs)-60kg(132lbs) etc...
That is the result I go from watching about ten videos of Dr Berg and following his recommendations. My aim is to drop my weight around 80kg (180 lbs), it should be reached by the end of May.
IT WORKS.
Thank you so much Dr Berg. When I reach my target weight, I will slightly increase my food intake 1500-2000 cal a day while continuing training and likely fast intermittently regurlarly .
And all that....for a woman. 🙂
If you are losing exercising to impress a woman. You should get simp award. Do it for your self.
You’re not following his advice. You’re overtraining massively, and you have not done most of the things he advised you to do in this video.
Also, this isn’t really sustainable. It’s highly unlikely you could keep that up for years. The most likely scenario is burnout.
Did you gain weight after you quit smoking?
I've been intermitting fasting for over a year and OMAD for about 4 months. I will never go back. The only thing that I have really struggled with is the social aspect, not eating lunch with friends and family. Breakfast has always been more of a solo thing so that wasn't much of a change. I have decided to make dinner the one meal so I can eat with my family. Thanks for all of your guidance and suggestions over this year. Couldn't have done it without you!
Why do people, just make up acronyms and think people know what the hell it means? It's so annoying.
@@williamhoudersheldt7076 What are you talking about?
@@Phishsamich OMAD???????
@@williamhoudersheldt7076just google omad meaning and you’ll have an answer lol
Toughest for me is seeing snacks around the house (usually not purchased by me) and feeling cravings for something crispy/crunchy in the afternoon and later at night. Also getting a bit hungry during the afternoon and overdoing it on a snack and then eating dinner when not hungry. Some bad habits but thoroughly engrained and hard to break.
i weigh like 240 and i have snack around the house and im not craving anything idk why the more i look at unhealthy food i just want to puke
If you crave something crunchy, try raw carrots, paprika, some cottage cheese mayybe waffles from lentils (2-3)
Thank you so much Dr. Berg for your useful information! 🤗 An oldie but goodie that I've found for my HIIT workout is jump roping. This has worked wonders for me! No more treadmills or stairclimbers just a good ol fashion rope starting at 50 jumps per day or every other day made a huge difference in my energy level and trimming my waist! I also use a weighted rope and increase my jumps by 25 or whatever I can handle. By the end of the month I was doing 1000 jumps!😃
FYI to all...use a yoga mat to jump on so you don't hurt your knees or feet...and don't forget to STRETCH!
HI Erica... Congrats...May I ask about your jump rope? any recommendations on brands?
does it work to simulate without the rope, but still jumping?
Wow what an amazing video. I somehow followed this naturally but have fallen off the wagon and gained 10-12 pounds and now with this knowledge I know exactly what to hit at. Great job Dr. Berg. After seeing your videos consistently it’s plain and simple that if you want to get healthy get educated as the normal medical Doctors don’t have any healthy advice to share except “eat less, exercise & reduce stress”🤦🏽🤦🏽🤦🏽
Same, the pandemic knocked me off my normal/natural balance and I ended up gaining 20 lbs in two years, trying to get back on track is difficult as I gained bad eating habits and didn't really know what I was doing pre-covid to keep the weight off. This video laid out pretty much what I was doing with out knowing I was doing it ... gotta break the bad eating habits now.
How's the weight loss going for both of you now?
I am in my 7th week of keto. Soon after starting I began feeling much less anxious, my mood was much improved with more laughter and happy thoughts. I felt hopeful and excited about the future. My weight dropped steadily over that 6 weeks, but not dramatically. I kept reminding myself this was first and foremost about my health, not the weight. I rarely feel particularly hungry, but I do on occasion feel a bit weak so will make myself a meal. I eat lots of low carb vegetables, including greens and cruciferous ones. I purchase my meat from a local health food store. Organic vegetables are not as readily available,so I soak regular vegetables in sofa or ACV. I use lots of organic freeze dried greens such as moringa and kale.
The one thing I have not worked on is the exercise. I am a procrastinator, a perfectionist, a dreamer, and have been told I have ADHD. I easily become hyper focused on various things. I flit from place to place in my head but struggle to stick to a task. Developing and sticking to a routine is a real stumbling block. My Dr approved of your Practical Keto Program. I am taking many of the vitamins and minerals you have recommended , and certainly noticed a major change with the nutritional yeast. I have hit a bump, of my own making, and I will get back on track. It will take some time and I do not want to give up, as I have done so often in the past.
Learning today that 75 gms of fat is optimal as a start may be a “gem” that will give me the boost I need this moment. I want to learn and practice that I deserve to give myself the best to be my best. Thank you.
Hello Elaine! Thank you for sharing. I recently discovered Dr. Berg and transitioned from Atkins to Keto. Lots of great advise! But like you, exercise is not as appealing. I started w yoga and did it only for 2 weeks a couple of times, I liked it and helped me stretch those stiff muscles. That was the push I needed- then I started 21 day fix videos w Autumn. The thing that makes these videos practical for me is that they are short. Less than 30 mins, including warm up and cool down. I only do 20 mins,it’s intense and many times I follow the modified version. It’s been great! Gaining good muscle which I had lost after years of being sedentary. I’m 49 and didn’t think I could tighten anything! But it’s working! Just thought I shared something practical. Good luck!
Hello, I am 104 kg with a belly fat of about 10kg. So, in order to lose belly fat fast and gain muscle, does it matter if I take whatever type of foods [carbs, proteins, fats] as long as I limit to only one meal of 1200 cal a day after fasting for 18hrs and doing 1hr of HIIT plus 1h of power training? Thank you for your advice and comment.
I love dr berg. I’m literally always learning something new
That's great to hear, thank you!
Started on my first 7-10 day fast. Only done 5 days before, but now I'm armed with electrolytes, not just water, so less nervous now :) Last fast I felt great the whole time.
I’ve done 11 days 🎉 after the 3rd day the cravings go away… I gave in due to boredom, not hunger. I have a good 40 pounds to lose
I'm 40 in the Air Force that likes to workout but struggles to lose weight. This video by far has been the most educational one I've seen in a long time...The roadmap to kick starting a good and sustainable weight loss is here....thank you!
Have you started and how is it to stick with?
Stop eating
When u do eat
Eat real food
And he also says a fat calprie is more energy than a sugar calorie. It's like saying a kilogram of iron is heavier than a kilogram of cotton.
What works for me is 20 hour fast Monday to Saturday. 5 kms walking Monday to Saturday and HIIT run 2x a week. Sunday is relax and eat what I want except for processed carbs, sugar and breads. I do ate select junk foods. Good luck!
Hard core
I am an inactive person who follows the Ramadan fast for the complete thirty days. I only drink water and eat 3 dates before sunrise and very light dinner after sunset. This helps me to put a halt to my intake of sugar, carbs and all other unhealthy food for a month, and at the end of the month I manage to lose 8-10 kg of fat every year especially from my midsection,hips, and my face. My vitality increases, I'm more vigorous, and I can taste the nuances in food. Nonetheless, my earlier habit resurfaces after 3-4 months and I become disorganized again until the succeeding next Ramadan.
Dr Berg, your brilliant advices can never harm anyone! Recently been diagnosed with hypertension. So I decided to change my diet ever so slightly by excluding large amounts of carbs that I have been consuming daily. (I was a banana junky up til now). Also reduced my daily consumption of oats, even the good ones - steel cut ones. These 2 basic foods substituted by leafy greens, avocados and more eggs made some positive changes in my body in very short period of time. Ultimately would love to jump keto bandwagon 😊 Thanks so much for encouragement Dr Berg👍
I also have hypertension and recently I found that every time i eat gluten, or process foods that contain sugar dextrose, creamer, those will increase my HBP... just to share in case someone has a similar type of body prone to these things, as it took me a long time to figure it out.
I just don’t want to depend on hpt drugs .. and living healthier I was consumed a lot of hormones in the past and took years to clean up hope all healthier each day
Sleep
I do steel oats, is oats not a good thing? I have cut out deserts and I eat fish . I consume eggs too. I’ve been losing weight and listen to Dr Berg and Bobby Parrish who goes through food ingredients .
@@theresasampson4263 as per Dr Berg they are high in carbs. And when you add any berries or banana in my case, that meal turns into high carb energy bomb 😁
I lost 30 pounds with intermittent fasting. I also stopped being hungry in the morning. When the weight loss started after about the third week the weight came off consistently over the next months.
I feel that, currently, the hardeat thing to overcome is the environment. Much of the food we eat where we live, is heavily based on carbohidrates and fat. I know we can eat the same food without that much fat and carbohidrates, but that something others might not realize or accept. But still, I will work on that.
there are other sources that say that High-Intensity-Short-Duration exercise is not the best at tapping into fat reserves, zone 2 (aerobic exercise) is better at that, and is defined as the level of exercise where you are sweating but you are still able to conduct a conversation with someone without interrupting yourself for breath.
Due to my procrastinating nature, I've already been exercising less but more intensely. Now it makes sense why my weight has been fluctuating before I stagnated in exercise. But that makes me all the more confident now that I've slowly started up again ^^
Sleep is for sure the biggest struggle for me. I’m happy if I get 4-6 hours, which then challenges me the next day offsetting poor sleep with synthetic energy like caffeine or junk food. If I resist, I’m miserable so it puts me in a difficult loop.
With that said, all of your advice and videos have still helped me to lose weight, twice, when I’ve applied these principles, mainly intermittent fasting, incorporating ACV in the morning, and keto. I think if I could figure out how to get 7-8 hours of good sleep I’d be golden. If I ever do, the ability to be consistent with my diet and energy is noticeable. The days or even weeks I am not getting enough sleep, I slip.
Get some vitamin B would u? Might help! :))
Eat a lot of water spinach for dinner! 0
What is water spinach?
you may want to get tested for sleep apnea. It’s actually super common
@@Breeandfree I'm not really too familiar with it or what to test for but thank you. I will look into that.
Hi Dr.Berg , my biggest down fall is learning how to be consistent to less cravings and ability to sleep better . That's why I'm really trying to make a real effort applying the great information you give in your videos to everyday routine . Me and my husband we enjoyed the details of how you break everything down . Keep the videos coming .
My biggest is PASTA! I crave pasta constantly. And NO, the pretend pasta will not help these cravings.
@@lorireed8046 than just make sure it's not a very sinful one, take smaller amount by eating it with a lot of steamed veggies or leafy salad
@@MMimi-mg4qt Hmm I just can't... I keep it out of my house and get it only once a month when out. I'd eat 1/2 pound, if I cooked it at home, and next day the other 1/2. 🤣🤣 We all have our downfalls. I live alone so I can just not buy any.
This was my biggest issue. Have you checked his videos on how to stop cravings?
@@lorireed8046 Have you checked his videos on how to stop carbs cravings?
I subscribe to all your health videos. There are so many things we don't understand let alone care to research. I do most everything you suggest with regard to my health.
Your instruction and medical health videos are beyond University standards and the benefits if followed are very rewarding. Thank you for your expertise and sharing your knowledge.
I just finished an eighteen hour fast, small meal, and now into a twenty-four hour fast. So far, lost 12 lbs and feel good.
I started my ‘get healthy’ journey mid January this year and finally got into fat burning (very big thank you Dr Berg). I had birthday cake on two days (back to back) and I wanted to know how long does it take to get back into fat burning after consuming sugar. I’m doing IF and low carbs and don’t usually have cheat days. Many thanks, really appreciate all your free content - it’s priceless!!!
I read anywhere from 3 days to 3 weeks, but you will get back into ketosis so don't give up.
@@KathleenJ thank you for your help (and reassurance)! Much appreciated and have a wonderful day ✨
In my case it is around 3 days. I would like to recommend you to get some keto urine strips to measure your fat burning state. This is what I am using to check whether I am in ketosis or not.
Please remember, we are all humans and it is perfectly normal to slip for once in a while. Just do not give up and get back on track ASAP and you would be fine. Good luck and keep going! 💪👍
@@slivkask8329 ah thank you for the encouragement! And the keto strips sound like a great idea. Thank you so much 🙌🖤
3 months ago, I weighed 206lbs. Today I weigh 164lbs. Thank you, Doctor!
👏👏👏
@@user-ev5bf2cc7o OMAD
I still weigh 165 lbs
Excellent!
Dear Dr. Berg. Thank you for uploading such wonderful videos about our health. My life is completely transformed because of the high quality advise you have in your videos. Keep the good work up. Love from India 🇮🇳
Very glad to be of help.
I do my best to lose fat by eating healthy foods, exercising, stretches, less food between hours, even walking around the city
Thank you Dr. Berg. This is very interesting. I can completely relate to the 7th point. I grew up in Africa and never had an issue with my weight nor needed a weight loss journey until I arrived in Canada. I would eat the same food but somehow managed to gain weight and that's how I landed on the Keto diet to help me go back to what I looked like few years ago.
because the food in America is full of poison as in GMO....also the food is stripped of nutrients no matter how healthy you eat...
Sounds familiar. Everything in the USA has sugar and other junk in it.
vitamin d and processed food
Then you have to go back to Africa to lose weight kkkkk. Blessings
Thanks Doc. Your content has really shaped the knowledge of my body and how it functions. Much love from South Africa🇿🇦
I am so blessed to live in Greece! Everything I eat is locally sourced! So nutrient dense. I have a large garden with fig, orange and pomegranate trees as well as Chinese plum trees. All cooking is with olive oil and the fish locally caught. Meat is also local such as chicken and goat meat as well as feta cheese. Village salad consists of green peppers, tomatoes, onion, cucumber, olive oil, olives and feta cheese. I eat it very day! Walks up the Tagetos mountains and our water comes from the mountains straight out of the tap! We eat a lot of herbs, thyme, oregano and drink mountain herb tea. Eggs come from local chickens. Best diet in the world!
The Greeks would be very healthy except many still smoke and they do eat a lot of bread and pastries with honey (again local bees!). Hence they do tend to put on weight. But if you avoid these foods and don't smoke, walk the mountains and swim in the sea (which you can do 10 months of the year as the climate is great!) you will live into your 100s!
I do have airbnb accommodation so if you want to visit book Aliki's Studio, Amykles, near Sparta, Peloponese. Oh, and yes, I'm not fat! I'm at my ideal weight and intend to stay there!
Sounds like paradise. I love fish but here in New Zealand 🇳🇿 its absolutely stunningly expensive. Like 30 or 40 dollars per kg. Luckily our meat other than chicken is all grass fed only. It's also expensive. I am just going to overlook the cost and treat it as an Investment in healthy living.
I'm so jealous... I love all things Greek... The food and incredible history are probably my favorites
Thank you Dr. Berg. I used to have really bad sugar cravings, especially for soda. I eventually replaced soda with freshly squeezed limeade with Stevia and Ice. It tastes much better than pop and its actually healthy.
Thank you for all your hard work.
Sounds good.. Wat abt the fizzz.. That's the best part
My mood has risen, no hunger or cravings. I feel wonderful. Plus 23 hour fasting. I feel so fabulous that I’m frightened to eat refined carbs. Thank you dr berg.
Wonderful! You're very welcome.
Did you consume water?
23 hour fasting that is awful for you.
Exactly what I needed to hear today. I started Keto on Sunday and now in ketosis. This info is so helpful to keep me going!! I think all those things are somewhat controllable. Stress at work is horrible and I am a stress eater!
I found his electrolytes is the most helpful for that and sometimes nutritional yeast too.
Can you please tell me which foods are included in keto diet?
This was best recommendations I've heard....it connects all the dots thank you.
Glad you like the video. Wishing you good health!
I lost 8 pounds fasting 12 hr a day for 2 weeks and a 10 minute work out .. no snacking I feel great😁
I'm working on fasting which is really helping with my weight loss. Thank you Dr Berg for all your advice and tips!
Dear Sir, you've come to our lives as a blessing..Have lost 10KG's following your videos.... Trying to loose another 5KG.
And this happened, without exercise, and with consumption of Alcohol as well, though I know I should quit 😀😀
18:6 IF is all I did...Thank you Doctor 🙂🙂🙏🙏
Hormones as we absolutely no control over.. and if there’s PCOS in the mix then it all feels so demotivating. But IF is doing wonders (feel like crying - getting my life and health back slowly). All the positive changes you mentioned in the first part of video - im feeling everyone.. so happy! Thankyou so much DR BERG ❤
Thank you, I'm intermittent fasting and was getting a little frustrated as I expected to drop quite a lot of weight but I'm not, I'm losing very slowly but having seen this I now understand better.
Dr Berg I have been following you for years. I just want to thank you. I have lost 100 pounds it Is all because you educated me and I just wanted to tell you make a difference. Thank you.
Congratulations on your success with Keto/ IF! This is amazing! Dr. Berg would love to hear your success story. Would you be willing to share it? Please use this link: www.drberg.com/add-client-success-story
-Dr. Berg's Support Team
Dr. Berg every day that you put these beneficial videos with full of information in it !!!, We learn another tips to our healthy life to our healthy future. We as a insulin resistant patients blessed to have you in our life.