7 years ago

Discover how to structure your intermittent fasting pattern to reap the most benefits of fasting.

0:00 Introduction: How to figure out your intermittent fasting pattern
0:52 Intermittent fasting rules
1:44 How to decrease eating frequency
2:05 Fasting benefits
4:15 Adjusting your intermittent fasting pattern

In this video, I’m going to explain how to determine the fasting frequency for your specific goals and dietary needs. Some people feel really good eating once a day, and some feel good eating twice a day!

Your intermittent fasting pattern will largely depend on your goals, and how your body responds to a specific fasting pattern. If your goal is to lose weight or if your goal is to maintain your current weight, you would choose a different fasting frequency depending on your specific goal.

Here are a few basic rules for determining your eating frequency:
1. Don’t eat if you’re not hungry
2. Adjust fat intake to be able to go longer without eating
3. Keep vegetable/greens intake high
4. Consume a moderate amount of protein

To reduce your eating frequency comfortably, start with 3 meals per day and slowly push breakfast back to a later time. Eventually, you will eliminate breakfast and have your first meal around lunchtime.

Next, shorten the time between lunch and dinner. Aim for a 4-hour eating window, which leaves you with 20 fasting hours. This will provide you with a tremendous amount of health benefits and will allow your body to get into a state of autophagy.

If you are comfortable with a 4-hour eating window and want to drop down to one meal per day, watch out for the following symptoms:
•Strong hunger pain
•Feeling weak
•Light-headed
•Vision problems
•Stomach pains, nausea, cramping

If you notice any of these symptoms, one meal per day is not the right choice for you. Also pay attention to your energy levels when determining your intermittent fasting pattern.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, 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, 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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps you determine the intermittent fasting pattern that’s right for you. I’ll see you in the next video.

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