How to Do Intermittent Fasting – Intermittent Fasting Basics for Beginners – Dr.Berg

If you’re new to intermittent fasting, here are some important intermittent fasting basics you need to understand. 

What to eat (Healthy Keto®):
https://www.drberg.com/blog/healthy-keto-plan-start-here

Timestamps:
0:00 Intermittent fasting for beginners
0:10 What is intermittent fasting? 
1:18 How to tell if you need to eat 
2:05 This takes time
2:48 How to do intermittent fasting
4:25 A few things that can help 

In this video, I want to explain intermittent fasting in an uncomplicated and easy-to-understand way. Intermittent fasting is omitting the frequency of eating meals. You let your body dictate when to eat and how long to go without eating, the time varies because you should only eat when you are hungry. 

• Slight hunger – at about 8 o’clock in the morning, the body will have a hormonal spike of cortisol (stress hormone), which could make you slightly hungry, and then it passes. You can ignore this and keep fasting. 

• Strong hunger – stomach pain, lightheadedness, weakness, and grouchiness are all signs of strong hunger, which means it’s time to eat. 

The more you do intermittent fasting, the more efficiently the body will go from sugar burning to fat burning. But, this takes time. It could even take 3 to 4 months to get fully into ketosis for some people. 

How to do intermittent fasting: 
1. Lower your carbs – this will help you be less hungry and go longer without eating. 
2. Add fat – this can help you go longer from one meal to the next. 
3. Add vegetables – do this for the potassium, magnesium, minerals, and vitamins that help heal insulin resistance, lower insulin, and add fiber that feeds the microbes in the gut—and much more. This can also help you go longer from one meal to the next. 

Things to remember: 
• Low amounts of vegetables will slow the progress 
• Estimation of effort – it could take 3 to 4 months 
• Try tea – hoodia gardenia (appetite suppressant) 
• Keep very busy 
• Consume sea salt and electrolytes – to avoid headaches and fatigue symptoms
• Consume nutritional yeast tablets 
• Be prepared with healthy foods for when you need to eat  

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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching! I hope this helps you better understand these important intermittent fasting basics.