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How to do Intermittent Fasting for Serious Weight Loss

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Audio Text:
hey guys dr. Burke here in this video we’re going to share with you the power of intermittent fasting okay now intermittent fasting is a tool it’s not a diet it doesn’t tell you what to eat it’s a pattern of eating okay it’s a pattern of eating and not eating that you it’s not about cutting calories it’s just changing when you eat and when you don’t eat okay so let’s we’re going to talk about so why would you want to do this anyway because it is one if not the most important factors in weight loss okay let’s talk about why because it triggers two main hormones in your body the most powerful ones one is growth hormone which is anti-aging and the most powerful fat burning hormone there’s six fat burning hormones growth hormone is the most powerful fat burning hormone to protect your muscles to build mut lean body mass and also just to lose actual fat okay and then you have insulin incident is also a very powerful hormone in that it actually will help you store fat if you want to gain weight which you don’t want to do that you want to lose weight but here’s the thing and the presence of insulin you cannot lose weight it’s such a dominating hormone it will block growth on them so it’s the hormone that makes you fat it’s the hormone that gives you the gut if you see someone with a fat gut they have too much influence so these are the two powerful hormones that you’re going to influence now let’s look at what’s happening this tool for technique can really heal insulin resistance where you have the pancreas pumping out way more insulin then you need five to seven times because what happens when you have too much insulin the cells start blocking it and then your body doesn’t get the return communication so it’s like talking your child and they have ear plugs you’re going to increase your volume because the person is ignoring you there’s no two-way communication so if the pancreas doesn’t get the feedback that the insulin is connecting sends more influence through the channel so you have a situation where you have resistance of insulin it’s not working low insulin in the cell low glucose but then you have high amounts of insulin in other places which is very destructive causes pre-diabetes create a lot of problems okay so what we want to do is we want to start where you’re at and then graduate this way over time it’s kind of like there’s different levels of intermittent fasting from not intermittent fasting to some serious fat burning over here so let’s see you start with five meals a day or six meals at six meals a day yeah breakfast lunch snack some people do breakfast snack lunch snack dinner snack right that’s a lot of people that do that the principle of intermittent fasting hormone only is that every time you eat you spike insulin see people have thought that only when you eat carbohydrates you spike insulin no no eating in general will increase in some that regardless of what you eat even a snack eat if it’s healthy so we have a situation where this person is spiking insulin all day long our bodies are not designed to eat and graze all day long so we want to switch to three meals a day with no snacks okay so that’s the first step three meals a day no snacking the ability to go from one meal to the next without being hungry involve eating more fat okay so you have to add more fat to that meal I’m going to put some links down what to eat but this is this videos not about what to eat it’s about the pattern so you get three meals here and then if you want to take it to the next level and burn even more fat you want to do a pattern of 16 to 8 16 hours of fasting an eight-hour window of eating okay so let’s say you get up in the morning and you’re not hungry well don’t eat wait until you’re hungry the ideal situation is to go for hours when you wake up for at least four hours before you eat the first meal so let’s say you’re you get you eat at 10 o’clock okay in the morning so and you got up at 6 so that means that your last meal is going to be at 6 o’clock at night so the 8 hour window where this you might get up and eat at 8 and you might eat at 8:00 at night so you really haven’t given enough fasting a little bit in between but not the real power of intermittent fasting is through the night and in the morning and that actually at like at night time when you’re sleeping and then in the morning that’s when you really have the uninterrupted serious fat burning not necessarily as much between the meals but it is the factor so that’s why we want 16 hours of fasting with this so we try to keep that window and you have your three meals okay that make sense now if we want to take it even further and really turn on the fat-burning we want to go to two meals but we want a window of 20 hours of fasted you know what that would do to your your waistline your stomach so we go for 20 hours fasting and only four-hour window of eating so we want you want to get up and wait until let’s say 12 o’clock or one have the first meal and then have the next meal four hours later so let’s say you get you eat at wine then your next meal is at five okay so you have four hours there where you basically you ate but then you have 20 hours of serious fat burning if we then add in a minute fat exercise to that high-intensity interval training then it’s it’s over that would be the icing on the cake will relation sizing the game that’s going to be the meeting metate owes no don’t don’t listen to me but the point is that it’s going to take some time to transition over to these different levels okay don’t think it happens in a minute if you’ve destroyed your metabolism through dieting or the HCG diet which is 500 calories or some other stress event then what’s going to happen it’s going to take some time to gradually kind of move over to the next but you’ll get comfortable we don’t want you to be headachy and have a lot of side effects between the meals so you want to overtime and this this transition from here to here could take you know three weeks but this one could take a month or two or even three months before you get to this point go taking them longer but then you’re really burning fat okay so I just wanted to cover what the powerful the power of this what it is and how you would do it starting here and gradually over here all right put your comments below thanks for watching you know just wanted to take a moment out to thank you for your amazing feedback that you guys are giving me it’s just mind-blowing the successes the winds I created a link down below so you can actually type out your full success story and if you have a before-and-after with weight loss that would be awesome if you don’t have a success with weight but other things just put an image of yourself and your personal success story and I would love to read it and also share it with others so I want to just thank you in advance for doing that but there’s a link down below fill it out I can’t wait to read it

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The BEST Keto Diet Tips | Episode #1

>>Read My Full Review On The Keto Beginning<<

Audio Text:
[Music] so I had absolutely no intention of vlogging at all today I brought the camera strictly so that I could film the Kenneth playing volleyball or at her tournament we are in the finals right now and we have the longest break ever right now we got done playing at 9 and it is now 12 p.m. and we still haven’t even played our second game so yeah anyways I thought that it would be a good opportunity since I’m getting ready to eat to show you what I am gonna have as my first meal I thought that it was a good example of eating keto on the go people seem to make people seem to want to make eating keto a lot more difficult than it has to be but it it’s so so easy and after a little while it just it becomes second nature like oh I you know I’ll have this and I’ll have that and I didn’t even pack a full meal today so I was under the impression because we’re seated third that we’d be able to go out and have our traditional meal you know after the tournament and it would be early enough and I would have to pack a meal but clearly that’s not the case and so I am thankful that I did pack a little something just to hold me over until we head to probably islands again one of the brilliant things about Quito is that you just don’t get hungry like I don’t want to say like hungry but you don’t get hangry where you’re about to like kill somebody in between your meals like people you know people will have breakfast that say 8:00 you know 9:00 a.m. or something like that and then by 10 11 o’clock they are so hungry they’re about to rip somebody’s head off it just it does not happen on keto it’s it’s amazing like I I can’t even describe it I will definitely be eating all of my calories as I do every single day so don’t think that because I’m doing keto I’m just I’m not eating I’m eating I just eat my calories later on in the day but in between those periods I just I’m not hungry I never feel like I have to kill somebody like I did you know before I did keto and then eating is just so much easier like it just becomes second nature like thinking about what you’re going to eat it’s like I’m going to have a protein and a fat something with minimal carbs and that’s it it’s just so nice and refreshing to not have to think about food all the time to not worry about you know when your next meal is and how fast you’re going to be able to grab some food it just you you don’t have to think about it it just becomes so effortless and the whole idea about like eating it’s just for me it’s just it’s fuel that’s it and so when I feel like I’m running out of fuel and I need something I eat if I don’t feel like I need fuel then I don’t eat and I think a big part of the reason why I’ve been so successful on keto is that I’m not I’m not eating a bunch of crap like I just again fuel for energy but also just fuel for my body I just overall I just feel so much better now I’ve never had any kind of four relationship with food never had any eating disorders or anything like that but I feel like on keto you just it might be a good option for people who have struggled with those kind of things just because you begin to think about food differently and you begin to think about it less because you’re so satiated between meals and just all throughout the day you just you you begin to not think about food in the same way the relationship with food is just different so I’m going to go ahead and show you what I packed and what I’m going to whip up real quick and there you go all right guys here we go easiest quickest keto meal ever I got everything ready last night and this is literally all I brought today for the tournament to eat I got avocado and a lime which I slice last night and then just put in this bag I got a I have a can of tuna this is from Trader Joe’s I brought a bowl so that I could mix it all up and then I’ve brought some vegetables I’ll open it up and show you what I have and then I have a drink all right protein in the macros on this would be for two servings total carbs zero protein would be 26 and 16 grams effects then I just take the avocado that I brought and I sliced it last night just in case I couldn’t find a knife today so you just put your avocado in and what I actually normally do is mash the avocado up first but I didn’t do that today so you just mix all that together and I also add some pink salt [Music] and some of the line again I also pre-sliced this so you just squeeze on some lime I use the avocado in place of mayo just because I’m not really a huge fan of mayonnaise unless I’m making it myself and I definitely can’t have any mayo that’s at restaurants or you know that you would buy somewhere else just because it has most of them have soy in it and I have a severe intolerance to soy so the avocado makes it super creamy and then the lime like you have to do this with lime you have to it is a must the other must have is Tajin stuff is so good it’s um chili lime like seasoning and then just mix it all together and there you go protein fat minimal carbs and really in avocado all you have is then you have the fat you have a little bit of protein and then the carbs you’re mainly fiber so super super easy nutrient dense teto meal clearly this is not a glamorous meal it’s not fancy it didn’t take me a ton of time to make but it gets the job done and this will easily hold me over for at least a couple hours actually normally put it on a salad but clearly today I don’t have a salad with me so I can either eat it just like this or I can just use the vegetables that I packed I have snap peas here I also have some cucumbers and in the last little container here I have bell peppers so there you go so easy effortless don’t over complicate this simple way of eating don’t overthink your food choices eat sufficient protein to support your lean body mass keep your carbs anywhere probably 20 to 30 grams net especially if you’re just starting out with keto and then depending on your goals whether it be for fat loss maintenance gaining weight that’s where you’re going to be able to use fat as a lever if you’re trying to lose weight then you’re going to want to keep your dietary fat lower if you’re in maintenance or trying to gain weight that’s when you’re going to be able to add more fats in go for nutrient-dense foods foods that are going to fuel your body and load up on as many vegetables as you can just as long as you’re staying within that keto carb range so again under 30 grams net for most people is going to work once you’ve been doing keto for a while you’ll be able to adjust carves a little bit more that’s it that’s key to easy-peasy [Music] you

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Ketogenic Diet: Top 3 Ketosis Tips for Results: Thomas DeLauer

>>Read My Full Review On The Keto Beginning<<

Audio Text:
here’s three of the most eye-opening Tips & Tricks you can use when you’re on a ketogenic diet these are three tips that I’ve learned over the years that can help you feel better help you get the most out of ketosis and also make sure that you don’t burn up too much muscle while you’re in ketosis or so we think all right so the first tip is simple you need to be getting in enough salt let me explain how this works you think when we are actually in a carbohydrate fueled mode when we’re consuming glucose and we’re heating cards right we have what’s called muscle glycogen most of you probably know what glycogen is okay glycogen is the stored form of carbohydrates that’s in our muscles and in our liver but what a lot of people don’t know is that glycogen is transported in a liquid form which means that for every one gram of carbohydrate that you consume you hold between 3 to 4 grams of water 3.7 grams of water to be precise and you hold that water in the glycogen stores so you’re holding it in your muscle well you start thinking about it when we’re in ketosis and we’re depriving ourselves of glucose and we’re utilizing ketones as a source of fuel we don’t have nearly as much glycogen so we don’t have nearly as much glycogen well then we’re losing that excess water that might kind of make sense why when a lot of people first go on a ketogenic diet they drop a lot of weight right in the first couple of days usually it has to do with the water that they’re losing through the glycogen that they’re depleting now when we lose water we also lose salt so what ends up happening is as we’re excreting all this extra water out every bit of water that we take in is generally going right through us because don’t have the glycogen to help us absorb it we’re losing the minerals along with it and salt is obviously a very important mineral so when we don’t have salt we don’t have the thirst actuation we don’t actually have that triggering to become thirsty the more salt that you have in your body the more it triggers your body to become thirsty so without the salt you’re simply not thirsty you don’t drink as much plus when you do drink the water you’re not retaining it so by adding a little bit of salt to the diet you’re sort of manufacturing that response you’re manipulating the body a little bit into thinking you’re a little bit more thirsty so you can sue more water and then the salt is also going to allow you to retain or water within your body itself a little bit within the soft tissue a little bit within the muscle and of course some within the blood supply itself there’s one other factor we have to talk about when it comes to salt though and that’s how insulin and salt work together you see when we consume carbohydrates we have a high presence of insulin insulin tells the kidneys to hold on to salt now when we don’t have carbohydrates in the system our insulin levels are low so that insulin communicates to the kidneys until the kidneys to expel as much sodium as possible simply because there’s that correlation and that linear relationship between the two so you have two reasons why you need to be adding extra salt to your food don’t worry too much about the hypertensive aspect especially when you’re in ketosis because you don’t have the carbohydrates that are holding more water so you don’t usually have to deal with as much of that issue ok the next tip is consume a lot of straight MCT oil now I’m a big fan of coconut oil you all know that I’m talking about in all my videos but I’m a fan of coconut oil more so because of the lauric acid and the small amounts of MCTS when you’re in ketosis straight medium-chain triglycerides are usually the better way to go now believe it or not if you’re on a ketogenic diet and you’re getting most of your fats from long-chain fatty acid sources okay I’m talking about the things you shouldn’t necessarily be eating a lot of things like the cheese’s things like that super high saturated fats left like that you’re going to require 80 to 90 percent of your energy to be coming from fat simply becomes harder for your body to break it down so you need more of it but if your energy is coming from MCTS you only need 60 to 70% of your total daily calories to come from fat so you need less fat because your body’s more efficient at utilizing it medium chain triglycerides bypass the liver okay so they have this entirely different system when they enter into the body they are immediately converted into a ketone body whereas long-chain fatty acids actually have to go through a process before they’re ever converted into energy so in essence when you’re in ketosis and you consume a straight medium chain triglyceride that’s extracted from coconut oil you are essentially giving yourself an immediate source of fuel you’re basically getting your body to operate like it’s on carbohydrates with being on carbohydrates now keep in mind coconut oil is great too but there’s some things that you should know about it before you just dive into just a coconut oil coconut oil is 35% long-chain fatty acid 50% lauric acid and 15% medium chain triglycerides so it’s still as the MC T’s in there just not nearly as much as if you were to go with a straight MC t what’s my third tip my third tip is eat less protein and all the fitness people out there all the guys that are trying to build muscle are probably turning off the You Tube channel right now saying that they’re going to just ignore me and not listen to me and that’s fine you guys can stay blind but I’m going to explain the science to you see a lot of people think you need to have at minimum one gram of protein per pound of body weight I’ve been telling people that this was incorrect for years but now there’s finally some studies that totally back it up and especially when you’re in ketosis because when you’re in ketosis if you have too much protein you go into what’s called gluconeogenesis and think about it like this when your body is utilizing cards the source of fuel it’s happy because it has glucose but when you start pulling the glucose out and you run on ketones it’s still always kind of seeking some glucose well if you have too much protein your body will convert that into glucose and your body will thrive on it and therefore it’ll run on that as the source of fuel instead of the fats therefore kicking you out of ketosis and you’re losing the benefit of being in a ketogenic state now there’s a study that I want a reference that allows us all that it makes sense and allows us to accept that we can cut down to 20% of our calorie intake coming from protein what this one particular study looked at was two groups of individuals okay all of them were resistance trained people people that were used to working out one group they gave 0.61 grams per pound of bodyweight of protein the other group they gave 1.19 grams per pound of bodyweight of protein well what they found after four weeks was that there was zero change in body composition and strength zero change nothing between the two and what they found is by testing nitrogen balance is that the ideal amount is between 0.65 and point 8 grams per pound of body weight and when you’re in ketosis it might even be lower because you have levels of beta hydro ughter eight and you have levels of other hormones that are protecting your muscle even more so you may be able to get away with literally even a half a gram per pound of body weight which seems like so little you think you’re going to waste away but you’re not so there you have it 3 simple tips to making sure that you get the most out of ketosis that you can wrap your head around the science and not just jump on the bandwagon with everyone else it’s just telling you to eat a bunch of meat and cheese and get on with your day there is some science behind it there are some tips and tricks and if you harness those you can truly capture all the benefits there are to get of ketosis you don’t have to oxidize your body with a bunch of crap food you can do it right I’ll see you in the next video

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