16:8 for 18 months. I started this diet to reverse newly diagnosed diabetes. In one month my A1C went from 10.2 to 6.8. I went strictly no carb at first, but now ENJOY a low carb, high protein diet. Diabetes GONE, but also sooo many side benefits: gut health, peripheral edema gone, clearer thought processing, weight loss of 30 pounds...AMAZING
Exactly. I just switched back to a full healthy keto two weeks ago and have gone the last 8 days on OMAD. Hunger goes away when you're doing keto. That said, I was still just doing two meals a day within a 6 hour period prior to these two weeks. Just cheating on pizza or other carb foods once or twice a week.
This is one of the things I've learned from IF and keto is how hungry carbs make you! The problem is we are forced into highly glycolitic sports from a young age! Why don't high schools just have the pupils walk around the school field for 20 minutes twice a day with some weight lifting instead of forcing football and rugby all the time!
@@odtuhan Healthy keto. 7-10 cups of vegetables a day. No refined vegetable oils. Only organic, grass fed meat. Outside of the fat's I get from the meat and eggs I eat, it's all organic olive oil and organic lards and tallows.
Anthony Dvorak all i ate is avocadoes, eggs and chicken meat all the time, sometimes I ate veggies. For more than a month yes I lose weight immediately, my eyes is always itchy and always feeling weak. When I went to the doctors my blood test came out that my blood presure is toooooo high. Lots of relatives died from high blood they are not even fat.
I've done IF Warrior Style 20/4 for over 30 years! Well before it had a name. I'm a surgeon, that's why I started eating this way with the inconsistent hours and busy days. It has worked very well for me. I take no meds and have stayed very healthy and fit - so far. Best!
Can you tell me what sort of diet you eat over the 4 hours you do eat and how many calories you consume,can't seem to find a consistent answer to this question,do use take supplements also,thanks
@@embo8896 I really don't count calories so I don't know. I'm not trying to lose weight. I do use portion control. I basically eat mostly a whole food plant based diet with fish. "Vegan" with fish. I don't worry about carbs as I am VERY active and use them for energy. I also eat low fat. I realize this is against the current trend, but I am not one to follow the trend of the moment. I do not take supplements, only Vit C. and occasionally Vit E.
I haven't done IF for over 30 years. I'm not a surgeon. It has worked very well for me. I take no meds and have stayed very healthy and fit - so far. Best!
16:8 fast for exactly 110 days combine with low carbs. Results? Off Insulin (50 units to zero), metformin only (so far), down from 220 lbs - 180 lbs. Works!
@@MovewithJenna A Keto Diet normally is limited to 50 g of carbs or less a day, a Low Carb is normally restricted to not more than 30 g of carbs/ day, and a Carnivore Diet is normally no carbs. Whichever you prefer, depending on your goals, you should avoid sugars, grains, processed foods, and vegetable oils. Some people do use virgin olive oil, coconut oil, or MCT oil. I prefer grass fed butter, and do some MCT oil in my coffee once a day.
It took me about 6 weeks to flip the switch from carb burning to fat burning. I guess I had a lot of glycogen. But I made it into ketosis, gave up carbs completely, and I am now using OMAD for health and weight loss. In six months I’ve lost 45 lbs. I’m off my diabetes meds, my blood sugar is normal, my blood pressure is normal, and my energy is doubled. I feel like I was given the keys to the kingdom and the secrets of the universe. I’ll never go back.
I usually fast a minimum of 18 hours/day, though today I went 24, ate my OMAD inside an hour, and started fasting again. Been at it for 16 months now; down 120 pounds and feeling fine.
@@DarkPa1adin Mine? No problems. Once a day; not too firm, not too loose, easy passage. I've never had issues with that sort of thing, though, and generally run without health problems. I also drink one to two gallons of water a day, which I'd like to think helps with all that.
that's so awesome. I'm struggling as I'm trying to do Keto coming off of 30 years of anorexia and a wrecked metabolism. Hearing stories like yours helps a lot
Okay, here's my fasting story: Two weeks ago, I read Jason Fung's book "The Complete Guide to Fasting" and dove right into a week-long water fast. After fighting my way through that fast (first few days were fine, days 4-7 got progressively harder), I'm now doing alternate-day fasting. My family seems to think that not eating for an entire day is pretty extreme, but hey, after you've gone 7 days without food, 24 hours is nothing. In retrospect, I wish I'd started a keto diet before jumping into my long fast. Because my body was simultaneously fighting to 1) adapt to fasting, and 2) go into ketosis, I think the fast was a lot harder than it otherwise might have been. But I know that now, and I plan on staying keto and fasting every other day for another month before I do another 7-day fast. Plunging into a long fast with basically no preparation wasn't exactly wise, and it's certainly not a technique that will work for everyone. However, I do think that some people (myself included) do better when we're immediately thrown into the deep end, as opposed to wading in gradually. Not eating for a week has, at the very least, made me feel like some kind of invincible dieting god. And, of the 15.2 pounds (6.9 kg) I lost during the fast, I only gained back 2.3 pounds (about 1 kg) when I started eating again. And I've already lost most of that gain-back weight just by fasting every other day.
I tend to fast from 4:30PM or 5PM until the next morning around 9AM. I find it easier to stop eating earlier in the day versus eating later as I'm usually pretty hungry in the morning. I'm also low carb and have lost 110lbs over the last three years through a low carb diet, exercise and IF. Thanks for the information!
I started low carb /keto in April 2021 when I discovered I weighed 207lbs ( after giving up smoking 2 years earlier ) when I should have been 140.I found it easy to drop breakfast....then lunch ...I did 21/3 for a while (light snack...small chunk of cheese or hard boiled egg ) now I eat omad but I find I have to eat a bit earlier i.e 5-5.30 instead of 6 . It's working well as I currently weigh in at 162lbs......I'm sure the weight loss would have been quicker if I was younger but I'm a 65 year old woman. The big plus is......I am no longer pre-diabetic.....I no longer get migraines or acid reflux daily and I have no aches and pains....actually I now feel 45 Yay!!!. Thanks for all your info Doc and God bless. Gilly wife of Mark
I have been doing Keto and 16/8 IF for 1 1/2 years. I lost 50 lbs and my weight is now stable at 170 lbs. I'm 6' 1". There is no doubt in my mind that this is the best possible way of eating not only for your health but longevity as well. Thank you for the spot on video.
I've been keto for just over 3 weeks. I started off with intermittent fasting 18:6 and about a week ago switched to OMAD 22:2. It's been going well. My fasting glucose is generally below 80 and ketones above 3. I take a variety of supplements with my meal, and magnesium before bed. I walk for 30 minutes a day. I've lost about 10 lb of body fat in the last two weeks (I did not record body weight for the first week because much of that loss is water).
I mostly do a 16:8 fast at least five days a week, occasionally I’ll manage an 18 hour fast. I feel so much better than I used to, no more sluggishness or brain fog 👍🏻
Started Fasting on Jan 1st in combo with keto lifestyle that I’ve been living since June 11th. Up to 15 hours fasting, working toward 16 in the next few days.
Nice work! Sounds like you're approaching it in exactly the right way. I didn't start fasting for several months after starting a ketogenic diet either!
@@COACH_ANTHONY_MMA question, so what do you do about Protein intake straight after training for muscle repair? I do a similar IF regime, but have been a bit unsure about the amount of time after training until I eat and thought even a protein shake or bar would break the fast....
I follow the 8/16 cycle. I found it easy from the beginning, a month ago. I eat fatty meats like bacon and salmon in moderation. I do not consume carbs and counter the minor unavoidable ones with a large leafy green salad for my dinner time meal. A former carbaholic and carnivore, I find myself enjoying my new diet. I do not cheat on my diet. However, I am stuck at a particular weight, which is twenty pounds over my ideal weight. I will try increased exercise and occasional twenty four fasts to shift this plateau in my weight loss.
Lost 111 lbs, Feb 2019-August 2019 23:1 OMAD keto and lots of walking and pushups situps squats everyday. 299-188 lbs. Now just do minimum, 2, 36hour fasts per week. low carb. I like ice cream so I cheat often now lol but with the fasting I'm just consistently 195. Starting weight training now and lots of stretching. I am lucky, VERY little loose skin too...I credit the longer duration fasts (I have no proof of this just a theory) longest fast is 72.5 hours
I’ve been practicing OMAD for 2 years and I’m quite comfortable with it. I eat a mostly vegan diet. Sometimes I fast for little more or little less depending on how I feel or life schedule. It’s been working very well for me
Nice. Thanks so much. So truthful. I started 16 / 8 in late november 2019. I personally like it. I visited my doctor on the 23rd of this month and he was rather surprised at my numbers. While my weight lost was not a great amount. My bp cholesterol and A1C levels were remarkable. I feel so much better. Your videos are a great source of encouragement.😊
Thanks, started late December 2019 doing dirty keto, low carb, fasting. Now I'm on board with low carb keto. Probably won't go to Dr. office for a while do to COVID19. But I'm happy to say that I have lost 32lbs.
Nice to see a GP from the UK doing this. Some people say this is not substainable - well I'm 66 and have been eating low carb almost keto my whole life and have always eaten one meal a day. I'm the same weight as when I was in my 20's - 6ft 1 and 156lb. Only just found your channel.
I have started keto diet on 7th Nov 2019. When I was in ketosis, I started to eat less naturally and I skipped breakfast since mid Nov, doing 18-6 IF since then until now. After starting my keto lifestyle combo with IF, I have been losing almost 12Kg, from 89 to 77 and I've got relief from my psoriasis arthritis.
keep in mind, Grow Hormone surplus and Autophagy starts at 18 hours. I do mostly (now easily) 20-4 or 22-2 and it is great. Some days I do the 16-8 but try not to do to doit much, and next day get back to 22-2. yestarday I ended a 72 hours fast (prior days I prepared it eating much good quality food....) and it felt great,.... good energy while running and at the gym. Yesterday (after breaking the fast) I eat, went about my afternoon and fall asleep at 9pm. Woke up today at 3 am super well rested.... felt more energy at the gym.... so its all good. All the time maintained Keto levels at maximum between 8 and 14 with more tendency to 14, according to the samples. So the fasting I like very much and it is not difficult to me. What concerns me, and I always carrie this thought, is that now that I am on keto, the fat stored (not much, but some :) is now leaving my body, but I read that in the process, my colesterol and triglicerids could -and will- go very high.... Also, that when you are on Keto, and consume too much protein, you could easily have vascular damage.... So I believe that Keto, should be, at least while you lose all the extra weight of fat, .... should be super controlled and strict...... after that, not so much and you can then relax a little, but definitvely, still strict as much as possible.
Asarpannguaq Schmidt full, but not bloated; (Apple cider vinegar, lemon and water. Then 4 eggs with bacon (plenty bacon) . Then a big bowl "about 6 to 9 cups of it" of salad with only Himalayan sea salt and extra virgin olive oil, then cheese: Parmesan, blue cheese and münster....) small portion of quinoa, decaf with coconut milk, a portion of protein: beef, fish, poultry or pork. And if I still not done, avocados 🥑, more cheese and more salad. Sometimes, almond or peanut butter.... That's about it. All That in a period of no more than 2 hours, rarely 4 or even 6 because I have to have a social life, and for Occidentals, social life revolves around meals.....
Caveat to #6: intermittent fasting "can" be muscle sparing AS LONG as you meet your minimum caloric needs, including the right amounts of protein. Intermittent fasting in and of itself is not muscle sparing. Caveat to #8: intermittent fasting "can" trigger autophagy. Exactly how long the fast needs to be is a topic of debate, especially since autophagy is not governed by an ON/OFF switch. There's a gradient. AFAIK, most people can see a sizable spike between 48 hrs and 72 hrs of fasting. A 16/8 protocol is unlikely to yield miraculous autophagy benefits.
Regarding your 2nd point. You are correct regarding autophagy spiking at the 48 hour mark, however it stats as soon as your body enters a fasting state which usually takes up to 8-12 hours (or slightly longer for certain people) which is why 16:8 is mostly a comfortable way to restrict calories. It does give slight benefits considering you get a couple of hours of fasted state along the way but autophagy is very little at that stage. That is why it is often recommended to do a 72 hour fast once a month, purely for its reconstructiative properties.
Dan, excellent video. I've read endless blogs and watched endless videos by people such as Jason Fung and Peter Attia and yours has cut through so much baffling waffle and addressed the absolute salient points. Thank you.
I have recently began intermittent fasting and I find it very easy now that I am following Keto. I am not hungry until lunch time so the 16/8 works great for me. This is so amazing to me because I spent the first 41 years of my life thinking that breakfast was the most important meal of the day and have never once missed it until last week when I began the 16/8 fast. I feel better than ever!
I used to eat 7 meals a day before my transition which I started around 5 years ago and without HRT. I'm presently on two and bit meals a day whilst my wife is on one s day. What I like is having more time to prepare and think about the food we'll be eating and introducing organic free range food This video has been great to further increase my belief in Keto IF.
I have lost 120 pounds, 20 inches off my waist. So I did the opposite, I started eating 3 smaller meals + 2 snacks, I count carbs, eliminated salt, sugar and fat. My glucose went down from 550 to 85-100 my A1c was 5.2 last time I checked, I was starting to go blind and couldn't read or see very well anymore because of the glucose. The dr already eliminated 2 of my 4 diabetes medications and told me we could eliminate even more if I keep it up. My cholesterol went down from 300 to 100, triglycerides down from 380 to 160, my uric acid is under control, my testosterone levels also increased. I eat about 2100 calories per day and walk 2 to 3 hrs per day plus light weights. I also don't suffer from hypertension anymore or Cardiac Syndrome X as frequently. I had chronic migraines the worst one lasted two yrs 24/7, I have only had minor problems since then. I learned balance in my life.
Just found this channel, very impressed! Ive been on 18/6 since June 2019.... Never felt better! Keto on and off since August 2010 but discovering IF brought a new and exciting dimension. A tablespoon of MCT oil in my coffee gets me through days when I’m lacking energy but that’s not often.
Yes I do IF and eat between 11am-4pm. mostly one meal a day with maybe one snack. I never say the world “fasting” to anyone because the allotted time to eat is plenty of time so it is only a fast in my body not really socially because you really can move that time to any time. If I want a mid fast snack I eat one with out guilt . In fact I am teaching myself to eat with out guilt in general because that is toxic . Nice video thanks so much! The best trick I have found is just saying to folks including doctors and other healthcare providers that “I generally eat everything I am going to eat for the day between “11AM and 4PM” . Most folks know you should not eat a lot of food before bed so they think it is rational when I say it like that . The term “fasting” is very triggery for some.
Sometimes i do 18/6 or 16/8 or somewhere in between or if friends are going out to eat I'll go along and I eat 3 meals in a day or skip lunch if going out for dinner. I also have eliminated nearly all sugar and most carbs. I dropped 15 pounds very quickly over the summer of 2019 and have no problem maintaining the weight loss. I now weigh 118, as 5'4" tall female, which feels good.
Thanks so much for your video...I'm a 61-year-old gal who has been doing IF and vegan Keto for 6 years, and I'm in the best shape of my life...keep up the good work telling others how to live a healthier life...be blessed.
My most dramatic weight loss has been with a 36-12 interval. The trick is not to beat yourself up if your ravenous on a fast window. Step 1. Drink alot of water. Still ravenous? Step 2. Eat an all green salad of lettuces, microgreens, herbs and celery dressed with salt, pepper, and some lemon/lime juice. Still ravenous? Step 3. Eat normally and reset your fast for the next day.
I’m 54 and I started 16-8 IF and Keto March 1st and went from 218lbs to 191 and lost 4 inches off my waist. I can actually see some stomach muscles that I thought were gone forever. I have since switched to 20-4 IF as I don’t get hungry very often and if I eat to much I feel sluggish. So I’m able to control my intake and it’s easy to do. I cut out breads, pasta and rice and all sugars. I feel like I’m 30 again. This isn’t a diet it’s a lifestyle change that I will hopefully continue for the rest of my life
I’ve been restricting myself to one meal a day for almost two years now and I’m really happy with it. For me personally, this is very easy to do. The first 3 days were tough, but after a week or two, it was perfectly normal. When I eat, I don’t restrict myself and eat whatever I like. I‘m fairly strict with that routine, but not religiously so. For example, I didn’t stick to it during my honeymoon or on other special occasions, but these are very rare exceptions. I do put electrolytes in my water throughout the day, but that is the full extend of hassle I go through. As for the effect, I lost about 12kg very quickly, then my weight almost levelled off. I lost maybe another 5kg over the next 1.5 years. But I‘m fairly happy with my weight, so that’s fine (my BMI is now around 24). At first, I really did feast every evening when I ate. Over time, I ate less and less. Now I sometimes eat deliberately more than I would necessarily feel like as I was actually getting a bit too skinny recently. I haven’t had my blood tested since I started, but I will do so soon and compare the results to my last test shortly before I started fasting. Obviously, I’ve talked a lot with other people about it, as my eating behaviour strikes many of them as odd. Most people say that they couldn’t do what I do. While I think that many underestimate themselves, it’s obvious that everybody is different and fasting isn’t for everyone. For me it comes really naturally. Others may have an easier time cutting out carbs which I would struggle with. But anyway, I always tell people to give it a try. It takes some will during the first couple of days, but the body quickly adjusts. But if you still struggle after 2 weeks, fasting may not be for you. I feel that no diet is worth it if you have to suffer through it every day. For instance, I did try no carbs for a while on top of my fasting. But I really felt miserable. Since I started fasting, I actually enjoy my one meal a day very much. I appreciate food a lot more than before when I was mindlessly eating crap all day and I got a lot into cooking. When I cut out carbs, it really hit me hard, because most of my favourite foods were now off the table. Eventually I gave up. All of that is to say that you have to find a diet that fits you. If you have to fight yourself on a daily basis, chances are that whatever you do will backfire eventually. However, at the same time, I learned that the body does adapt and a lot is due to routine. I realised that in the past, I often ate out of boredom, that I thought I was hungry when I really wasn’t.
Just to add some figures: I was 36 years old when I started. I‘m 1.90m tall and weighed around 105kg. As I said, I lost around 12 kg during the first 1 or 2 months. After that I kept on losing weight but very slowly. Now I’m around 87kg, partially because I gained some weight over Christmas.
I'm a medicine student on intermitting fasting. I start eating after 2pm and stop eating at 6pm (20:4), how so? I eat as early(Most of the time right at 2pm) for the first time, and I eat second and last time as late as possible to finish it at 6pm. So that's only two meals per day, sometimes I have only one- I try to choose healthy carbs which I generally tend to eat less, while I don't fast on meat and fat. IN BETWEEN of "window" of eating i just drink water or sometimes raw tea, without anything else except water (no sweeteners, no cream or anything else) and I DON'T CONSUME ANY food out of window period-NONE. Tips: 1.If you feel somehow dizzy, fatigue- eat more salt. 2.If you have pain in your joints-eat more citrus fruits *which are also carbs, keep it in mind. 3. Don't try to undereat because you already don't eat as much as before, and because of that volume of eating, you'll gradualy eat less. 4.Try making a "pause" every 7 days- for one single day to "Refuel" by adding one more meal. Thank you for reading, best regards Darko Lazić
I am eating one meal every 48 hours. I have lost 14 kg since December 22, 2019 to January 17, 2020. Need to lose another 52 kg. Eating once a day exacerbated my binge eating disorder. Eating once every 2 days calmed it. Tried for a brief period eating once every 3 days. I can do it, but it could bring back the binge eating disorder. For the micronutrients, I take supplements, and eat a vast array of foods. My plan is to continue like this until I lose the remaining 52 kg. Then I plan to do intermittent intermittent fasting, as soon as I see that my weight goes up by very few kg. Still way to go, nothing set in stone. Fasting is hardest in the beginning. What you think is hunger is in fact sugar addiction withdrawal. I eat fruit butters and chocolates at will, that once every 48 hours that I eat. Nothing forbidden. The only rule is the variety. I have this window of some 2 h when I can eat all I want, and strangely enough, I do not binge.
I had an emergency operation last year due to a strangulated hernia. I had been intermittent fasting for a year prior and had lost 60 pounds to that point. The doctors and nurses were familiar with it and not at all nonplussed but rather interested. Although the surgeon was able to push the intestines back, because it was a femoral hernia fatty tissue blocked the ability to confirm via cat scan. Operation was required and completely successful, no issues. My blood work was excellent prior to the operation and my recovery fast and painless requiring no pain medication. Now I am seeing minor skin lesions clearing up which could be a sign of autophagy. My fast to diet was an 18/6, now more like 16/8 and I eat out 1x per week out of schedule with no apparent issues. I highly this regimen and am sharing your video accordingly.
Nice video. I do OMAD with Keto (lots of greens included) and it works brilliantly. Lost over 16 kilos and feel wonderful. Hunger not a problem, i think Keto helps a lot with that.
About 45 days into IF, started with 18/6 approximately for the first 2 weeks. Have been throwing in OMAD now 3-4 times a week, down 20 pounds. Not completely restricting myself of anything, but definitely trying to keep down the starches. I feel being flexible on what I eat is basic to my maintaining IF, I just enjoy food.
I started doing omad in the middle of 2019. I then started 3 and 4 day fasts once a month. I lost weight, felt much better and my resting pulse rate came down from 80 to 60 ! I now do keto omad and fast 36 hours each week not eating on Tuesdays and Wednesdays. I do eat plenty of vegetables and natural fats. I don't do any fasting longer than 36 hours as I find it really messes with my stomach.
My resting ❤️ rate fell as well to an all time low of 46. As of this writing it went back up to 51 which is normal. I am a OMAD person. I close my window at 15:00 🕒 come hell or high 💦. I do like your idea of a prolonged fast. Hope things still going well.
16:8 for the most part. Stopped eating breakfast 5 yrs ago. After 4 yrs of low carb eating it was not hard but at 12 o-clock you're HUNGRY in the beginning. After a couple of weeks no problem and more relaxed. Nowadays 3-4 fasts a year of 5-7 days or carnivore diet for a month to "clean things up" and reset when necessary e.g. now just after Christmas!
I am a 67 year old woman who started IF (16/8)a little over 3 months ago. I have lost 8 pounds so far and I plan to lose 5 more. It has been very easy for me and really the first time I have ever lost any significant weight. . It is difficult, as you know, for post menopausal women to lose the weight around the stomach but IF did this for me. Dieting has never worked for me as I love food too much. I plan to continue IF in some form for the rest of my life.
tried the IF diet for a couple of months in the beginning of my weight loss journey. Yes I did lose weight but it was really hard escpecially as I went to the school at the same time. It was like my body was att 100% and my brain was in the clouds, some days I felt like shit and couldent focus right. I have sense quit IF and just sticking a "regular diet" aka calorie defecit which is the only thing you need to lose weight. After quting the IF diet I have still lost weight and I feel great. This was my experience and we are all different for some it works and for some it doesent you just gona need to find the best way for you.
Greetings from Finland! I've been on a ketogenic diet since easter and started intermittent fasting at the same time. I started with three meals a day and now I'm eating breakfast between 6-7 am and lunch at noon. This suits me because I'm a morning person. I think I'm still only learning thing because I've noticed that I've been a bit flimsy with some condiments like pesto. I am however finding this way of living quite eazy and liberating, because nowadays my everyday life does not evolve around eating and treats. I haven't lost much weight but it's early days. Good luck to every one and thanks to Dr Dan for these videos!
When I retired, my husband and I decided we didn't need to eat three meals a day anymore. When you get older, you just don't need as much. We didn't know about intermittent fasting then. We know now. We eat breakfast about 8:30 to 9:00 a.m. (after hour meditation) then we start cooking dinner at 2:30 p.m. Don't feel I've given anything up. Even eat desserts. (Both of us 47 years as 100% vegetarian - ages 70 and 71.) I lost 28 pounds without effort. Didn't do it to lose weight. But now I am at top of normal weight scale rather than at bottom of obese. Generally don't eat in the evening but maybe some juice or something small. We meditate another hour before bed. Never get seriously hungry as when dieting as a kid and couldn't wait till diet ended. And always gained it back right away then, too. Weight has been off about 5 years now.
@@dreamervanroom I'm 70 and it hasn't hurt me or my blood sugar level yet. I've been eating healthily for 47 years. I've seen fads come and go. Moderation is the key.
My fast is broken at various times of the day. That first meal is important. I too follow a 16/8 pattern. Occasionally my body chooses to fast for 24 hours. I go with how my body feels.
After a few different experiments, I have come to find that 20:4 works best for me. I only eat between 2 PM and 6 PM. I will sometimes skip a whole day, so I get about 42 hours of fasting. And there are some days when I will eat at noon just because I am hungry that day. I try not to be too strict and instead listen to my body.
Eating early ruins my energy for hours! I eat first meal for lunch and then a more solid dinner between 4 and 5. Feeling great! ----and keto of course...
I started with 14:10 fasting for couple of months, followed by 16:8 fasting for five months and 18:6 fasting for last three months. I'm not able to successfully switch to 24 hour fasting once in a while, and I get very hungry after 20th hour. I've tried ACV and green/black tea to assist with 20+ hour fast but it hasn't helped much.
I never liked eating breakfast and almost fell into a pattern of intermittent fasting on my own without knowing it was a thing. Since I found out what I was doing not only wasn't crazy but might even be better, I've pushed back my first meal a bit and am roughly on a 16-8 routine. A lot of the time it's probably more like 14-10, though, and I don't try and follow a rigid plan.
I did 16/8 + Keto for 6 weeks followed by 1 week OMAD + Keto, and I lost 40 lbs. Then, I plateaued suddenly. I've now dedicated 2 to 5 days for sole fasting, and already after 36 h, the plateau caved in and I lost a few more pounds. I'm going to continue my fast. I feel good while fasting, and I've learned that sometimes "hunger" is a hunger for fluid - so don't forget to sip fluids throughout the day. It satisfies the stomach. This morning I'm imbibing a tall glass of water with a little lemon and lime - almost like the soft drink Sprite, but healthier with real flavors.
I have been doing 16:8 for two months, only lost 2 kg. I wonder if this is too slow and what else shall I do. While doing this, I find fasting has many benefits. I skip breakfast and eat low-carb diet at 12pm and 7pm. And exercises too.
This is a great summary! Lots of great info for beginners!! I started clean Keto/IF due to some medical trouble and I'm flabbergasted by how amazing I feel. 72lbs lost in nine months and I've been holding steady ever since. The medical stuff has slowly gotten better and I'm so grateful (even things I'd been living with for more than a decade, like my carpal tunnel). But you're right, the pitfalls are there too! I overdid it at first on the fasting and had to mellow myself out. A competitive person or someone with past eating disorders must use caution.
Much carpal tunnel is from tight shoulders aka shoulder blades. Try out loosening those. They attach to your upper arm bone and to your collarbone (and vice versa). There is more to say but "awareness makes the change". Good luck, you may change that "carpal tunnel" syndrome. I hope you do.
2MAD_16:8_fat+veg_2x ACV_1xmultivitamin supplement *Any occasional treat can take part in any one meal for the day This is my schedule for quite sometime (obvious changes in this plan as i get to know more about IF in the past)
Generally I follow either 16:8 or 18:6. I always finish eating by 8 pm, but I start eating only when I'm hungry, sometimes that's 12 pm, sometimes that's 2 pm. I incorporate an OMAD day once, sometimes twice per week. Usually that's a steak with a good amount of veg as a side, or a Big Salad with a sufficient amount of protein. As of January I've added a LCHF lifestyle, not quite Keto, and I've lost 7.5 lbs so far. 9 pounds to go. Love your channel!
I have read several Internet posts that describe fasting as possibly or actually dangerous. Except for already emancipated persons or those who have some special illnesses, fasting for a few hours or even multiple days should not be hazardous. Multiple-hour and even longer was the norm for all human in the pasr
Our bodies are made to handle the strain and survive. You'd be surprised what your body could do if you took your mind out of it. I have completed a 21 day water fast with nothing but water. Anything is possible. Just listen to your body and have a strong will to stick with it.
Dr. Dan, you ask us for comments on "what pattern works for you best?" The one constant I have is I do not eat in the evening after supper. Ever. This assures I get a reasonable length of fast whether I have breakfast or I don't. Most of the time I don't eat until 11:00 am - 12:30. Since I mostly avoid all grains and carbs except low glycemic index vegets, I don't feel I need to count carbs.
Thanks Bobby! My main focus on this channel is on weight loss at the moment. But I'm really interested the possibility of intermittent fasting helping with Alzheimer's Disease so I'll bear this in mind for future!
I really think you are the best in helping people in having and enjoying the healthy life style . All of your programs are so informative and useful. Thanks for making it so simple.
QUESTION- Where can I find info about heavy metals released by fasting?, - in particular insomnia, hair loss, fatigue, depression memory problems. I stopped IF so I can research this more. I had multiple chemical and pesticide exposures during childhood. I have fatty lump on thigh (which I suspect is a fat soluble toxin store). Living with chronic fatigue, multiple chemical sensitivities and had clear lyme rash 40 years ago, means I have been eating clean low sugar for 20 years, and Keto for 9 months. (ketobiotic, focus on plant diversity during days of deliberate higher carb eating, weekly, plus monthly 'feast' days) Thanks for any info, research, &suggestions.
Try Dr. Mindy Pelz' website at drmindypelz.com/detoxing/. Like Dr. Maggs, she has a CZcams channel where she focuses mainly on the benefits of fasting but she also runs a company called "Reset Academy." Good Luck!
I have been practicing intermittent fasting now for at least 8 months. I have only a "bullet proof coffee" in the morning with cream, sweetener, and coconut oil, and do not eat anything until at least noon and oftentimes later. Then I have a second and final meal of the day by about 7pm. I've lost 40 lbs on the Keto way of life and got my beginning signs of diabetes completely under control by reducing my A1C from 6.8 down to 4.9.
@@DrDanMaggs I have used 24 hour fast after vacations to get the carbs out of my system, I spent a week at my sons home and did omad the whole week felt fine but was only able to get 700 calories a day.... I went hiking in the mountains with him and didnt fair well.... didnt know if it was the altitude or the fast or both..
Yes, I intermittently fast. I've begun recently, so I don't know what works best for me. I'm 17 years 9 months old. I sleep for 10-11.5 hours every night. I begin eating 1.5-2 hours after waking up, and continue for a 9-9.5 hour window, the last thing being milk. Two meals, lunch and dinner basically. I plan on reducing the eating window a bit, and sleeping earlier and waking earlier.
Thanks for the overview. I've recently been considering the 18/6 daily fast but what's held me back so far is my coffee habit. For me eating breakfast is largely about creating a base for my large cup of strong black coffee. I can't imagine starting the day without coffee and I think coffee on an empty stomach wouldn't be healthy and putting milk in it wouldn't be fasting. So I guess my only option is to have a later breakfast and eat more non typical breakfast foods. Then I can have my coffee with my first meal as I feel that I need. I could just eat the same breakfast foods sometimes and that would work for more substantial breakfasts but it seems to me a waste to eat two meals a day with one meal being more boring typical breakfast foods (in my case often grains, nuts, fruits, and yogurt). I'm wondering if the coffee habit has been an issue for other intermittent fasters and whether the doctor has any thoughts about that.
Man,58,in half a year on low carb from 76kg to 65kg. Stopped low carb and started fasting. My weight stable on 72kg,bloodpressure 130_68,and pre-diabetes cured. Fasting patern 18/6. I am convinced.
More British doctors need to promote this type of lifestyle change and Keto. As an American living in the UK I find that no one has heard of these lifestyle changes. Thanks!
My GP is against keto. Alarmingly, he told me ketoacidosis is dangerous. When I corrected him, and explained it isn't ketoacidosis, he said, yeah but you're trying to get as close to that as you can. Clearly he's denounced keto without actually researching it. He's a firm believer in calorie counting while eating all foods groups. All that does is leave me hungry, craving carbs and experiencing horrible low blood sugar attacks. I also get really bad heartburn and my Rheumatoid arthritis is worse. I do still calorie count on keto, but without all the nasty side effects of consuming carbs.
@@Mel-59 Thats what most physicians, or GP's as you call them, believe. But I will say this that more and more American doctors are seeing real research that says the low carb is ideal especially if you are diabetic. I have been on Keto for 4 months and have lost more fat and inches than weight and my skinny British husband loves Keto and will even find new recipes for us to eat for dinner. He doesnt fast though as I do. I will say I have way more energy, no cold sores since starting, and I have not been sick once while on Keto. I eat a healthy keto with the right fats, proteins etc..one has to do their research and not just depend on a doctors advice. Just my thoughts...
Sadly most GPs throw their hands up in horror at the mention of a ketogenic diet. It’s a knee jerk reaction and they don’t even know anything about it, but they love to tell you how dangerous it is.
I generally do one meal a day. I have a sedentary desk job so it’s probably easy for me as I’m not that active. I do like a home made coffee with a splash of cream. I will also sometimes have cheese and nuts after my main meal as a treat. So in that case my eating window could stretch out to 4 hours. It works for me and I’ve lost weight gradually and sustainably over the last 12 months in particular now I’ve discovered the secret! Intermittent fasting combined with low carb Ketogenic diet.
Thank you for a concise and helpful video. I've lost 22lbs from a much lower carb diet, and fasting until 2-3pm once or twice a week when I can. I feel good and very much like being able to wear slimmer clothes. Carrying a 10 Kg dumbbell up the stairs is a frightening reminder of how much being overweight slows you down. Following points - - If you eat a real food, low carb diet there is a huge jump in your nutrition. Crunchy nut cornflakes, 2 white toast and marmalade and a sugar in your tea, is not a nutritional start to a day, it's a disaster. If you replace pasta, rice, potato's and bread with whole foods, you must surely be improving your intake of essentials. - If you weigh yourself before and after exercise, there's no difference? A 16/8 pattern of whole foods and missing breakfast, results in more or less daily, measurable weight loss. - Exercise is essential for fitness, but is reported to be only 5% of the cause of weight loss - Meat, eggs, fish, chicken, unlimited fresh green veg, nuts and seeds, whole milk and cheese are plenty of good things to rustle up a nice meal at any time of the day. Greens provide all of the vitamin C and nutrition you get from fruit, the recommendation to eat 150 pieces of fructose laden fruit each month might need a rethink. The global obesity and heart disease pandemic started with all of these wrong guidelines. Hope all of this helps.
Loving your channel, thanks for the brilliant info you provide! I have been on the ketogenic diet for about 10 days now including doing 16:8 fasting. I have LBBB unknown cause which is not related to IHD (lots of cardiac tests done and all bloods inc cholesterol/fats normal). My resting heart rate has increased to 83 from 69. Should I be concerned about this or is all this related to increasing metabolism, my body adapting etc... 👍
Well people often find their heart rate increases temporarily when adapting for sure, but please don’t take this as individual medical advice for your circumstances.
I was diagnosed type 2 diabetic in September 2019 with an hbA1c of 88. I changed my diet to low carb, started intermittent fasting 16:8 and my weight is down from 112kg to in September 19 to 101.2 kg in Jan 2020. My hbA1c is now 34. My fasting blood glucose is now between 4.7 -6 mmol. IF works!
I'm on week 2 of a 16/8 fast and am finding it really easy. My 8 hour window is 11am to 7pm, but I alter this as I need. I actually don't miss a meal. I eat three meals a day, but I keep them high protein, low carb. Great video......thanks!
Excellent content and clearly presented! I have done intermittent fasting for a while now and prefer it over the standard 3 meals a day. Have you looked into the "carnivore diet"? People have reported amazing results with weight loss and health issues.
I do intermittent fasting (16/8) for over a year now (combined with low carb and ketogenic diet for some phases). What works best for me is just skipping breakfast. This also works well with my workdays. So instead of breakfast I usually have a short walk during the break. Getting started was actually really easy. After just a few days you don't get that raised insulin around breakfast time, just because "it's time" (yes, your body does that), sucking the glucose out of your blood and basically giving you that "low sugar" feel and hunger. And after a few days it goes away.
I'm 61 years old and I began a low carb intermittent fasting (16/8) life style July 1, 2021. I was 190 lbs (6ft) and by November 1 of 2021 I was down to 163 lbs. I no longer have to take 10mg of Lisinopril for high blood pressure and my fat reduction was mainly belly and mid section fat. I did not increase my gym/exercise regiment during this time either. In addition, I still smoked a cigar with a glass of bourbon almost every day from July through October. The only thing I have had to give up was my morning cold cereal and the sweet creamer I put in my coffee and the reduction refined carbs. I only have a cup of coffee with heavy cream in the morning which carries me through to lunch time. This has been a breeze.
Keep the body guessing. Keto 2 days a week. Alternate day fasting 3 days a week, 2 balanced lower carbish days. I used to be IF but after a long plateau i decided it was time to change it up. Between the fasting, low carb, 1.5 hr exercise 3 days a week, and a gastric sleeve. I'm off my diabetes meds and down 65-67lbs depending on the day of the week.
@@trisin. Anything you like. It also depends on the time you decide to break the fast. Each to their own I guess. I have fruit wth Yog or I may have cereal. Depends 🤷
With keto, I mostly eat between 4:00 a.m. and noon, then fast the rest of the time. This matches my “biorhythms” when I’m most productive. What about sleep? From 6:00 or 7:00 p.m. to 2:00 or 3:00 a.m. Yes, I know this is “odd” but it works for me, and you did ask. I am flexible and deviate as needed to socialize and especially during vacations.
You and others are doing a good thing making these videos. Maybe this will eventually catch on and become common practice someday, but in the meantime you're still helping lots of people as a proper doctor should.
In the case of “medicine” Take a shot of MCT oil with morning dose which won’t trigger bile like other fats and won’t bump insulin like sugar but will still help the medicine absorb into the body
18/6 has been the most straightforward change for me. This is now my baseline. I am currently trying OMAD. OMAD is simple, but I do not plan on doing OMAD for more than a few weeks. Thanks for the video.
![What Breaks A Fast & What Doesn't [The Complete Guide]](http://i.ytimg.com/vi/3S2gLa8cLaQ/mqdefault.jpg)
16:8 for 18 months. I started this diet to reverse newly diagnosed diabetes. In one month my A1C went from 10.2 to 6.8. I went strictly no carb at first, but now ENJOY a low carb, high protein diet. Diabetes GONE, but also sooo many side benefits: gut health, peripheral edema gone, clearer thought processing, weight loss of 30 pounds...AMAZING
“No body makes any money out of people eating less”😂that explains a lot actually
It explains ALL I guess!
Brilliant point
I found practicing intermittent fasting really difficult when I still ate a high-carb diet. Once I switched to eating low-carb it became very easy.
Exactly. I just switched back to a full healthy keto two weeks ago and have gone the last 8 days on OMAD. Hunger goes away when you're doing keto. That said, I was still just doing two meals a day within a 6 hour period prior to these two weeks. Just cheating on pizza or other carb foods once or twice a week.
This is one of the things I've learned from IF and keto is how hungry carbs make you! The problem is we are forced into highly glycolitic sports from a young age! Why don't high schools just have the pupils walk around the school field for 20 minutes twice a day with some weight lifting instead of forcing football and rugby all the time!
This is true when I used to do Keto fasting is too easy. Im not ok with Keto tho im still young but have high blood and high cholesterol hereditary.
@@odtuhan Healthy keto. 7-10 cups of vegetables a day. No refined vegetable oils. Only organic, grass fed meat. Outside of the fat's I get from the meat and eggs I eat, it's all organic olive oil and organic lards and tallows.
Anthony Dvorak all i ate is avocadoes, eggs and chicken meat all the time, sometimes I ate veggies. For more than a month yes I lose weight immediately, my eyes is always itchy and always feeling weak. When I went to the doctors my blood test came out that my blood presure is toooooo high. Lots of relatives died from high blood they are not even fat.
I've done IF Warrior Style 20/4 for over 30 years! Well before it had a name. I'm a surgeon, that's why I started eating this way with the inconsistent hours and busy days. It has worked very well for me. I take no meds and have stayed very healthy and fit - so far. Best!
Can you tell me what sort of diet you eat over the 4 hours you do eat and how many calories you consume,can't seem to find a consistent answer to this question,do use take supplements also,thanks
@@embo8896 I really don't count calories so I don't know. I'm not trying to lose weight. I do use portion control. I basically eat mostly a whole food plant based diet with fish. "Vegan" with fish. I don't worry about carbs as I am VERY active and use them for energy. I also eat low fat. I realize this is against the current trend, but I am not one to follow the trend of the moment. I do not take supplements, only Vit C. and occasionally Vit E.
I haven't done IF for over 30 years. I'm not a surgeon. It has worked very well for me. I take no meds and have stayed very healthy and fit - so far. Best!
@@charliesheen3019 Well said! lol
IF is miraculous. It really is.
16:8 fast for exactly 110 days combine with low carbs. Results? Off Insulin (50 units to zero), metformin only (so far), down from 220 lbs - 180 lbs. Works!
Thanks awesome! Well done Rick!
rick segal Awesome!
Awesome! May I ask how much carb you had? Was it keto (
@@MovewithJenna A Keto Diet normally is limited to 50 g of carbs or less a day, a Low Carb is normally restricted to not more than 30 g of carbs/ day, and a Carnivore Diet is normally no carbs. Whichever you prefer, depending on your goals, you should avoid sugars, grains, processed foods, and vegetable oils. Some people do use virgin olive oil, coconut oil, or MCT oil. I prefer grass fed butter, and do some MCT oil in my coffee once a day.
I have been doing IF and low carbs, high protein, moderate fat diet recently. Do you think it is safe and works? (I don't eat any starchy carbs)
It took me about 6 weeks to flip the switch from carb burning to fat burning. I guess I had a lot of glycogen. But I made it into ketosis, gave up carbs completely, and I am now using OMAD for health and weight loss. In six months I’ve lost 45 lbs. I’m off my diabetes meds, my blood sugar is normal, my blood pressure is normal, and my energy is doubled. I feel like I was given the keys to the kingdom and the secrets of the universe. I’ll never go back.
Love your comment about finding the keys to the secret kingdom of the universe, I know that feeling but couldn't put it into words!
I usually fast a minimum of 18 hours/day, though today I went 24, ate my OMAD inside an hour, and started fasting again. Been at it for 16 months now; down 120 pounds and feeling fine.
How's your stools? And is there problem defecating?
@@DarkPa1adin Mine? No problems. Once a day; not too firm, not too loose, easy passage. I've never had issues with that sort of thing, though, and generally run without health problems. I also drink one to two gallons of water a day, which I'd like to think helps with all that.
@@DarkPa1adin You can try to eat more of greenies, citrus fruits and apples.
Good luck!
Darko Lazić, medicine student.
@@DrLazic98 thank you Dr!
that's so awesome. I'm struggling as I'm trying to do Keto coming off of 30 years of anorexia and a wrecked metabolism. Hearing stories like yours helps a lot
Okay, here's my fasting story: Two weeks ago, I read Jason Fung's book "The Complete Guide to Fasting" and dove right into a week-long water fast. After fighting my way through that fast (first few days were fine, days 4-7 got progressively harder), I'm now doing alternate-day fasting. My family seems to think that not eating for an entire day is pretty extreme, but hey, after you've gone 7 days without food, 24 hours is nothing.
In retrospect, I wish I'd started a keto diet before jumping into my long fast. Because my body was simultaneously fighting to 1) adapt to fasting, and 2) go into ketosis, I think the fast was a lot harder than it otherwise might have been. But I know that now, and I plan on staying keto and fasting every other day for another month before I do another 7-day fast.
Plunging into a long fast with basically no preparation wasn't exactly wise, and it's certainly not a technique that will work for everyone. However, I do think that some people (myself included) do better when we're immediately thrown into the deep end, as opposed to wading in gradually. Not eating for a week has, at the very least, made me feel like some kind of invincible dieting god. And, of the 15.2 pounds (6.9 kg) I lost during the fast, I only gained back 2.3 pounds (about 1 kg) when I started eating again. And I've already lost most of that gain-back weight just by fasting every other day.
SD, got an update on your fasting progress?
Fantastic - I started 5.5 years ago and I recommend it as a top 5 health habit.
been doing one meal a day most days for 1yr and a half works great for me would never go to 3 meals a day again.
I'm trying green smoothies and a meal or two a day but yesterday I ate a pizza and it wiped me out ( no energy)
When do you have fruits??
With last meal? Shouldn't you separate them for mac digestive benefits
Wow, I just started 20 days ago. You're the first person I've met that has done it for that long.
StacyBB3 I've been doing 16/8 and want to switch to 20/4 what are your eating windows?
@@philippiansfourseven 23/1. Omad.
mix it up. 16's 20's 24's 48's. no sugar. no bread. add good carbs before a 48. just do it.
I'm following the 16:8 method for almost 2 years now. I find it to easily fit my lifestyle. Great video. Greetings from the Netherlands
I tend to fast from 4:30PM or 5PM until the next morning around 9AM. I find it easier to stop eating earlier in the day versus eating later as I'm usually pretty hungry in the morning. I'm also low carb and have lost 110lbs over the last three years through a low carb diet, exercise and IF. Thanks for the information!
One hop away from disordered eating. Super true. Gotta watch this.
I started low carb /keto in April 2021 when I discovered I weighed 207lbs ( after giving up smoking 2 years earlier ) when I should have been 140.I found it easy to drop breakfast....then lunch ...I did 21/3 for a while (light snack...small chunk of cheese or hard boiled egg ) now I eat omad but I find I have to eat a bit earlier i.e 5-5.30 instead of 6 .
It's working well as I currently weigh in at 162lbs......I'm sure the weight loss would have been quicker if I was younger but I'm a 65 year old woman.
The big plus is......I am no longer pre-diabetic.....I no longer get migraines or acid reflux daily and I have no aches and pains....actually I now feel 45 Yay!!!.
Thanks for all your info Doc and God bless.
Gilly wife of Mark
I have been doing Keto and 16/8 IF for 1 1/2 years. I lost 50 lbs and my weight is now stable at 170 lbs. I'm 6' 1". There is no doubt in my mind that this is the best possible way of eating not only for your health but longevity as well. Thank you for the spot on video.
I fast twice a week for 24hrs. I reversed my T2D and insulin resistance using this method and a clean keto diet.
How long did it take to reverse t2
I've been keto for just over 3 weeks. I started off with intermittent fasting 18:6 and about a week ago switched to OMAD 22:2. It's been going well. My fasting glucose is generally below 80 and ketones above 3. I take a variety of supplements with my meal, and magnesium before bed. I walk for 30 minutes a day. I've lost about 10 lb of body fat in the last two weeks (I did not record body weight for the first week because much of that loss is water).
I mostly do a 16:8 fast at least five days a week, occasionally I’ll manage an 18 hour fast. I feel so much better than I used to, no more sluggishness or brain fog 👍🏻
Started Fasting on Jan 1st in combo with keto lifestyle that I’ve been living since June 11th. Up to 15 hours fasting, working toward 16 in the next few days.
Nice work! Sounds like you're approaching it in exactly the right way. I didn't start fasting for several months after starting a ketogenic diet either!
Great job!!
Congratulations. I do the 18/6. My first meal is at 2pm and my last is 8pm and it works great for me.
@@COACH_ANTHONY_MMA question, so what do you do about Protein intake straight after training for muscle repair? I do a similar IF regime, but have been a bit unsure about the amount of time after training until I eat and thought even a protein shake or bar would break the fast....
I follow the 8/16 cycle. I found it easy from the beginning, a month ago. I eat fatty meats like bacon and salmon in moderation. I do not consume carbs and counter the minor unavoidable ones with a large leafy green salad for my dinner time meal. A former carbaholic and carnivore, I find myself enjoying my new diet. I do not cheat on my diet. However, I am stuck at a particular weight, which is twenty pounds over my ideal weight. I will try increased exercise and occasional twenty four fasts to shift this plateau in my weight loss.
Lost 111 lbs, Feb 2019-August 2019 23:1 OMAD keto and lots of walking and pushups situps squats everyday. 299-188 lbs.
Now just do minimum, 2, 36hour fasts per week. low carb. I like ice cream so I cheat often now lol but with the fasting I'm just consistently 195. Starting weight training now and lots of stretching. I am lucky, VERY little loose skin too...I credit the longer duration fasts (I have no proof of this just a theory) longest fast is 72.5 hours
Well done mate. You’re current weight is my target.
I’ve been practicing OMAD for 2 years and I’m quite comfortable with it. I eat a mostly vegan diet. Sometimes I fast for little more or little less depending on how I feel or life schedule. It’s been working very well for me
I have been doing intermittent fasting for about 2 months and I lost 12 KG already. I do 20:4 fasting each day
Nice. Thanks so much. So truthful. I started 16 / 8 in late november 2019. I personally like it. I visited my doctor on the 23rd of this month and he was rather surprised at my numbers. While my weight lost was not a great amount. My bp cholesterol and A1C levels were remarkable. I feel so much better. Your videos are a great source of encouragement.😊
Thanks, started late December 2019 doing dirty keto, low carb, fasting. Now I'm on board with low carb keto. Probably won't go to Dr. office for a while do to COVID19. But I'm happy to say that I have lost 32lbs.
i also felt more energatic did u notice any increase in energy.
OMAD and black coffee changed my life, lost all my hated fat,16 months later lost 60 lbs look and feel great, period!!!!!!
Nice to see a GP from the UK doing this. Some people say this is not substainable - well I'm 66 and have been eating low carb almost keto my whole life and have always eaten one meal a day. I'm the same weight as when I was in my 20's - 6ft 1 and 156lb. Only just found your channel.
I have started keto diet on 7th Nov 2019. When I was in ketosis, I started to eat less naturally and I skipped breakfast since mid Nov, doing 18-6 IF since then until now. After starting my keto lifestyle combo with IF, I have been losing almost 12Kg, from 89 to 77 and I've got relief from my psoriasis arthritis.
Amazing! Thanks for sharing your story!
keep in mind, Grow Hormone surplus and Autophagy starts at 18 hours. I do mostly (now easily) 20-4 or 22-2 and it is great. Some days I do the 16-8 but try not to do to doit much, and next day get back to 22-2. yestarday I ended a 72 hours fast (prior days I prepared it eating much good quality food....) and it felt great,.... good energy while running and at the gym. Yesterday (after breaking the fast) I eat, went about my afternoon and fall asleep at 9pm. Woke up today at 3 am super well rested.... felt more energy at the gym.... so its all good. All the time maintained Keto levels at maximum between 8 and 14 with more tendency to 14, according to the samples.
So the fasting I like very much and it is not difficult to me. What concerns me, and I always carrie this thought, is that now that I am on keto, the fat stored (not much, but some :) is now leaving my body, but I read that in the process, my colesterol and triglicerids could -and will- go very high....
Also, that when you are on Keto, and consume too much protein, you could easily have vascular damage....
So I believe that Keto, should be, at least while you lose all the extra weight of fat, .... should be super controlled and strict...... after that, not so much and you can then relax a little, but definitvely, still strict as much as possible.
Asarpannguaq Schmidt full, but not bloated; (Apple cider vinegar, lemon and water. Then 4 eggs with bacon (plenty bacon) . Then a big bowl "about 6 to 9 cups of it" of salad with only Himalayan sea salt and extra virgin olive oil, then cheese: Parmesan, blue cheese and münster....) small portion of quinoa, decaf with coconut milk, a portion of protein: beef, fish, poultry or pork. And if I still not done, avocados 🥑, more cheese and more salad. Sometimes, almond or peanut butter....
That's about it. All That in a period of no more than 2 hours, rarely 4 or even 6 because I have to have a social life, and for Occidentals, social life revolves around meals.....
Caveat to #6: intermittent fasting "can" be muscle sparing AS LONG as you meet your minimum caloric needs, including the right amounts of protein. Intermittent fasting in and of itself is not muscle sparing.
Caveat to #8: intermittent fasting "can" trigger autophagy. Exactly how long the fast needs to be is a topic of debate, especially since autophagy is not governed by an ON/OFF switch. There's a gradient. AFAIK, most people can see a sizable spike between 48 hrs and 72 hrs of fasting. A 16/8 protocol is unlikely to yield miraculous autophagy benefits.
Regarding your 2nd point. You are correct regarding autophagy spiking at the 48 hour mark, however it stats as soon as your body enters a fasting state which usually takes up to 8-12 hours (or slightly longer for certain people) which is why 16:8 is mostly a comfortable way to restrict calories. It does give slight benefits considering you get a couple of hours of fasted state along the way but autophagy is very little at that stage. That is why it is often recommended to do a 72 hour fast once a month, purely for its reconstructiative properties.
Dan, excellent video. I've read endless blogs and watched endless videos by people such as Jason Fung and Peter Attia and yours has cut through so much baffling waffle and addressed the absolute salient points. Thank you.
Thanks! This means a lot to me!
I totally agree! Dr. Dan gets straight to the point without medical mumbo jumbo & long vids to explain what I need to know. Thanks Dr. Dan!
I have recently began intermittent fasting and I find it very easy now that I am following Keto. I am not hungry until lunch time so the 16/8 works great for me. This is so amazing to me because I spent the first 41 years of my life thinking that breakfast was the most important meal of the day and have never once missed it until last week when I began the 16/8 fast. I feel better than ever!
I used to eat 7 meals a day before my transition which I started around 5 years ago and without HRT.
I'm presently on two and bit meals a day whilst my wife is on one s day.
What I like is having more time to prepare and think about the food we'll be eating and introducing organic free range food
This video has been great to further increase my belief in Keto IF.
I have lost 120 pounds, 20 inches off my waist. So I did the opposite, I started eating 3 smaller meals + 2 snacks, I count carbs, eliminated salt, sugar and fat. My glucose went down from 550 to 85-100 my A1c was 5.2 last time I checked, I was starting to go blind and couldn't read or see very well anymore because of the glucose. The dr already eliminated 2 of my 4 diabetes medications and told me we could eliminate even more if I keep it up. My cholesterol went down from 300 to 100, triglycerides down from 380 to 160, my uric acid is under control, my testosterone levels also increased. I eat about 2100 calories per day and walk 2 to 3 hrs per day plus light weights. I also don't suffer from hypertension anymore or Cardiac Syndrome X as frequently. I had chronic migraines the worst one lasted two yrs 24/7, I have only had minor problems since then. I learned balance in my life.
Just found this channel, very impressed! Ive been on 18/6 since June 2019.... Never felt better! Keto on and off since August 2010 but discovering IF brought a new and exciting dimension. A tablespoon of MCT oil in my coffee gets me through days when I’m lacking energy but that’s not often.
Thanks Sue! Have a great weekend!
Is IF everyday or just a couple of days a week?
Every day for me. I don’t have to think what day it is, just coffee and go!
Yes I do IF and eat between 11am-4pm. mostly one meal a day with maybe one snack. I never say the world “fasting” to anyone because the allotted time to eat is plenty of time so it is only a fast in my body not really socially because you really can move that time to any time. If I want a mid fast snack I eat one with out guilt . In fact I am teaching myself to eat with out guilt in general because that is toxic . Nice video thanks so much! The best trick I have found is just saying to folks including doctors and other healthcare providers that “I generally eat everything I am going to eat for the day between “11AM and 4PM” . Most folks know you should not eat a lot of food before bed so they think it is rational when I say it like that . The term “fasting” is very triggery for some.
Thanks! I really like your approach to handling doctors! I'll have to remember that one! :)
I always thought breakfast was necessary and I couldn’t understand why I felt so bad after eating it
Thank you
Sometimes i do 18/6 or 16/8 or somewhere in between or if friends are going out to eat I'll go along and I eat 3 meals in a day or skip lunch if going out for dinner. I also have eliminated nearly all sugar and most carbs. I dropped 15 pounds very quickly over the summer of 2019 and have no problem maintaining the weight loss. I now weigh 118, as 5'4" tall female, which feels good.
Im doing 20:4 on weekdays and 14:10 on weekends
Thanks so much for your video...I'm a 61-year-old gal who has been doing IF and vegan Keto for 6 years, and I'm in the best shape of my life...keep up the good work telling others how to live a healthier life...be blessed.
My most dramatic weight loss has been with a 36-12 interval. The trick is not to beat yourself up if your ravenous on a fast window. Step 1. Drink alot of water. Still ravenous? Step 2. Eat an all green salad of lettuces, microgreens, herbs and celery dressed with salt, pepper, and some lemon/lime juice. Still ravenous? Step 3. Eat normally and reset your fast for the next day.
I’m 54 and I started 16-8 IF and Keto March 1st and went from 218lbs to 191 and lost 4 inches off my waist. I can actually see some stomach muscles that I thought were gone forever. I have since switched to 20-4 IF as I don’t get hungry very often and if I eat to much I feel sluggish. So I’m able to control my intake and it’s easy to do. I cut out breads, pasta and rice and all sugars. I feel like I’m 30 again. This isn’t a diet it’s a lifestyle change that I will hopefully continue for the rest of my life
On my 4th day of IF and I love it 16:8 ...I'm getting used to this then plan to integrate a low carb diet. ❤
I’ve been restricting myself to one meal a day for almost two years now and I’m really happy with it.
For me personally, this is very easy to do. The first 3 days were tough, but after a week or two, it was perfectly normal. When I eat, I don’t restrict myself and eat whatever I like.
I‘m fairly strict with that routine, but not religiously so. For example, I didn’t stick to it during my honeymoon or on other special occasions, but these are very rare exceptions.
I do put electrolytes in my water throughout the day, but that is the full extend of hassle I go through.
As for the effect, I lost about 12kg very quickly, then my weight almost levelled off. I lost maybe another 5kg over the next 1.5 years. But I‘m fairly happy with my weight, so that’s fine (my BMI is now around 24).
At first, I really did feast every evening when I ate. Over time, I ate less and less. Now I sometimes eat deliberately more than I would necessarily feel like as I was actually getting a bit too skinny recently.
I haven’t had my blood tested since I started, but I will do so soon and compare the results to my last test shortly before I started fasting.
Obviously, I’ve talked a lot with other people about it, as my eating behaviour strikes many of them as odd. Most people say that they couldn’t do what I do. While I think that many underestimate themselves, it’s obvious that everybody is different and fasting isn’t for everyone. For me it comes really naturally. Others may have an easier time cutting out carbs which I would struggle with.
But anyway, I always tell people to give it a try. It takes some will during the first couple of days, but the body quickly adjusts. But if you still struggle after 2 weeks, fasting may not be for you. I feel that no diet is worth it if you have to suffer through it every day.
For instance, I did try no carbs for a while on top of my fasting. But I really felt miserable. Since I started fasting, I actually enjoy my one meal a day very much. I appreciate food a lot more than before when I was mindlessly eating crap all day and I got a lot into cooking. When I cut out carbs, it really hit me hard, because most of my favourite foods were now off the table. Eventually I gave up.
All of that is to say that you have to find a diet that fits you. If you have to fight yourself on a daily basis, chances are that whatever you do will backfire eventually.
However, at the same time, I learned that the body does adapt and a lot is due to routine. I realised that in the past, I often ate out of boredom, that I thought I was hungry when I really wasn’t.
Just to add some figures: I was 36 years old when I started. I‘m 1.90m tall and weighed around 105kg.
As I said, I lost around 12 kg during the first 1 or 2 months. After that I kept on losing weight but very slowly. Now I’m around 87kg, partially because I gained some weight over Christmas.
18/6 for 17 months now. And I feel great! (And I lost 55 lbs 🙂)
@@msmontana1961 I don’t count calories. I only did that the first few months …
I'm a medicine student on intermitting fasting.
I start eating after 2pm and stop eating at 6pm (20:4), how so?
I eat as early(Most of the time right at 2pm) for the first time, and I eat second and last time as late as possible to finish it at 6pm. So that's only two meals per day, sometimes I have only one- I try to choose healthy carbs which I generally tend to eat less, while I don't fast on meat and fat.
IN BETWEEN of "window" of eating i just drink water or sometimes raw tea, without anything else except water (no sweeteners, no cream or anything else) and I DON'T CONSUME ANY food out of window period-NONE.
Tips:
1.If you feel somehow dizzy, fatigue- eat more salt.
2.If you have pain in your joints-eat more citrus fruits *which are also carbs, keep it in mind.
3. Don't try to undereat because you already don't eat as much as before, and because of that volume of eating, you'll gradualy eat less.
4.Try making a "pause" every 7 days- for one single day to "Refuel" by adding one more meal.
Thank you for reading, best regards
Darko Lazić
I am eating one meal every 48 hours. I have lost 14 kg since December 22, 2019 to January 17, 2020. Need to lose another 52 kg. Eating once a day exacerbated my binge eating disorder. Eating once every 2 days calmed it. Tried for a brief period eating once every 3 days. I can do it, but it could bring back the binge eating disorder. For the micronutrients, I take supplements, and eat a vast array of foods. My plan is to continue like this until I lose the remaining 52 kg. Then I plan to do intermittent intermittent fasting, as soon as I see that my weight goes up by very few kg. Still way to go, nothing set in stone. Fasting is hardest in the beginning. What you think is hunger is in fact sugar addiction withdrawal. I eat fruit butters and chocolates at will, that once every 48 hours that I eat. Nothing forbidden. The only rule is the variety. I have this window of some 2 h when I can eat all I want, and strangely enough, I do not binge.
I had an emergency operation last year due to a strangulated hernia. I had been intermittent fasting for a year prior and had lost 60 pounds to that point. The doctors and nurses were familiar with it and not at all nonplussed but rather interested. Although the surgeon was able to push the intestines back, because it was a femoral hernia fatty tissue blocked the ability to confirm via cat scan. Operation was required and completely successful, no issues. My blood work was excellent prior to the operation and my recovery fast and painless requiring no pain medication.
Now I am seeing minor skin lesions clearing up which could be a sign of autophagy.
My fast to diet was an 18/6, now more like 16/8 and I eat out 1x per week out of schedule with no apparent issues.
I highly this regimen and am sharing your video accordingly.
Nice video. I do OMAD with Keto (lots of greens included) and it works brilliantly. Lost over 16 kilos and feel wonderful. Hunger not a problem, i think Keto helps a lot with that.
About 45 days into IF, started with 18/6 approximately for the first 2 weeks. Have been throwing in OMAD now 3-4 times a week, down 20 pounds. Not completely restricting myself of anything, but definitely trying to keep down the starches. I feel being flexible on what I eat is basic to my maintaining IF, I just enjoy food.
I started doing omad in the middle of 2019. I then started 3 and 4 day fasts once a month. I lost weight, felt much better and my resting pulse rate came down from 80 to 60 !
I now do keto omad and fast 36 hours each week not eating on Tuesdays and Wednesdays. I do eat plenty of vegetables and natural fats. I don't do any fasting longer than 36 hours as I find it really messes with my stomach.
My resting ❤️ rate fell as well to an all time low of 46. As of this writing it went back up to 51 which is normal. I am a OMAD person. I close my window at 15:00 🕒 come hell or high 💦. I do like your idea of a prolonged fast. Hope things still going well.
16:8 for the most part. Stopped eating breakfast 5 yrs ago. After 4 yrs of low carb eating it was not hard but at 12 o-clock you're HUNGRY in the beginning. After a couple of weeks no problem and more relaxed. Nowadays 3-4 fasts a year of 5-7 days or carnivore diet for a month to "clean things up" and reset when necessary e.g. now just after Christmas!
Four days a week, I have grass fed butter and mct oil in my morning coffee, and eat solid food only between noon and 4pm.
I am a 67 year old woman who started IF (16/8)a little over 3 months ago. I have lost 8 pounds so far and I plan to lose 5 more. It has been very easy for me and really the first time I have ever lost any significant weight. . It is difficult, as you know, for post menopausal women to lose the weight around the stomach but IF did this for me. Dieting has never worked for me as I love food too much. I plan to continue IF in some form for the rest of my life.
tried the IF diet for a couple of months in the beginning of my weight loss journey. Yes I did lose weight but it was really hard escpecially as I went to the school at the same time. It was like my body was att 100% and my brain was in the clouds, some days I felt like shit and couldent focus right. I have sense quit IF and just sticking a "regular diet" aka calorie defecit which is the only thing you need to lose weight. After quting the IF diet I have still lost weight and I feel great. This was my experience and we are all different for some it works and for some it doesent you just gona need to find the best way for you.
Greetings from Finland! I've been on a ketogenic diet since easter and started intermittent fasting at the same time. I started with three meals a day and now I'm eating breakfast between 6-7 am and lunch at noon. This suits me because I'm a morning person. I think I'm still only learning thing because I've noticed that I've been a bit flimsy with some condiments like pesto. I am however finding this way of living quite eazy and liberating, because nowadays my everyday life does not evolve around eating and treats. I haven't lost much weight but it's early days. Good luck to every one and thanks to Dr Dan for these videos!
When I retired, my husband and I decided we didn't need to eat three meals a day anymore. When you get older, you just don't need as much. We didn't know about intermittent fasting then. We know now. We eat breakfast about 8:30 to 9:00 a.m. (after hour meditation) then we start cooking dinner at 2:30 p.m. Don't feel I've given anything up. Even eat desserts. (Both of us 47 years as 100% vegetarian - ages 70 and 71.) I lost 28 pounds without effort. Didn't do it to lose weight. But now I am at top of normal weight scale rather than at bottom of obese. Generally don't eat in the evening but maybe some juice or something small. We meditate another hour before bed. Never get seriously hungry as when dieting as a kid and couldn't wait till diet ended. And always gained it back right away then, too. Weight has been off about 5 years now.
OJ is full of sugar, like Coke.
@@dreamervanroom I'm 70 and it hasn't hurt me or my blood sugar level yet. I've been eating healthily for 47 years. I've seen fads come and go. Moderation is the key.
Been fasting since childhood. No foods and drinks from sunrise till sunset but only in month of Ramadan.
My fast is broken at various times of the day. That first meal is important. I too follow a 16/8 pattern. Occasionally my body chooses to fast for 24 hours. I go with how my body feels.
After a few different experiments, I have come to find that 20:4 works best for me. I only eat between 2 PM and 6 PM. I will sometimes skip a whole day, so I get about 42 hours of fasting. And there are some days when I will eat at noon just because I am hungry that day. I try not to be too strict and instead listen to my body.
Great stuff Ralph! Glad you've found what works for you!
Eating early ruins my energy for hours! I eat first meal for lunch and then a more solid dinner between 4 and 5. Feeling great! ----and keto of course...
I started with 14:10 fasting for couple of months, followed by 16:8 fasting for five months and 18:6 fasting for last three months.
I'm not able to successfully switch to 24 hour fasting once in a while, and I get very hungry after 20th hour. I've tried ACV and green/black tea to assist with 20+ hour fast but it hasn't helped much.
I never liked eating breakfast and almost fell into a pattern of intermittent fasting on my own without knowing it was a thing. Since I found out what I was doing not only wasn't crazy but might even be better, I've pushed back my first meal a bit and am roughly on a 16-8 routine. A lot of the time it's probably more like 14-10, though, and I don't try and follow a rigid plan.
redcatofdeath same!!! 🙌🏼
Same
I did 16/8 + Keto for 6 weeks followed by 1 week OMAD + Keto, and I lost 40 lbs. Then, I plateaued suddenly. I've now dedicated 2 to 5 days for sole fasting, and already after 36 h, the plateau caved in and I lost a few more pounds. I'm going to continue my fast. I feel good while fasting, and I've learned that sometimes "hunger" is a hunger for fluid - so don't forget to sip fluids throughout the day. It satisfies the stomach. This morning I'm imbibing a tall glass of water with a little lemon and lime - almost like the soft drink Sprite, but healthier with real flavors.
I have been doing 16:8 for two months, only lost 2 kg. I wonder if this is too slow and what else shall I do. While doing this, I find fasting has many benefits. I skip breakfast and eat low-carb diet at 12pm and 7pm. And exercises too.
Please give a video on the effects on hair or hairloss.
Thank you!
This is a great summary! Lots of great info for beginners!! I started clean Keto/IF due to some medical trouble and I'm flabbergasted by how amazing I feel. 72lbs lost in nine months and I've been holding steady ever since. The medical stuff has slowly gotten better and I'm so grateful (even things I'd been living with for more than a decade, like my carpal tunnel). But you're right, the pitfalls are there too! I overdid it at first on the fasting and had to mellow myself out. A competitive person or someone with past eating disorders must use caution.
Much carpal tunnel is from tight shoulders aka shoulder blades. Try out loosening those. They attach to your upper arm bone and to your collarbone (and vice versa).
There is more to say but "awareness makes the change".
Good luck, you may change that "carpal tunnel" syndrome. I hope you do.
20-4 or OMAD 4 days a week + low carb
2MAD_16:8_fat+veg_2x ACV_1xmultivitamin supplement
*Any occasional treat can take part in any one meal for the day
This is my schedule for quite sometime (obvious changes in this plan as i get to know more about IF in the past)
I "flow" between 16/8 and 20/4.. keeps me going.
Generally I follow either 16:8 or 18:6. I always finish eating by 8 pm, but I start eating only when I'm hungry, sometimes that's 12 pm, sometimes that's 2 pm. I incorporate an OMAD day once, sometimes twice per week. Usually that's a steak with a good amount of veg as a side, or a Big Salad with a sufficient amount of protein. As of January I've added a LCHF lifestyle, not quite Keto, and I've lost 7.5 lbs so far. 9 pounds to go. Love your channel!
Sent here by my family GP!
I dry fast for 23 hours most days.
Never felt better.
No more more craving or hunger.
Get a good 8 hours sleep.
Excellent video thanks for sharing.
I have read several Internet posts that describe fasting as possibly or actually dangerous. Except for already emancipated persons or those who have some special illnesses, fasting for a few hours or even multiple days should not be hazardous. Multiple-hour and even longer was the norm for all human in the pasr
Absolutely!
Our bodies are made to handle the strain and survive. You'd be surprised what your body could do if you took your mind out of it. I have completed a 21 day water fast with nothing but water. Anything is possible. Just listen to your body and have a strong will to stick with it.
Dr. Dan, you ask us for comments on "what pattern works for you best?" The one constant I have is I do not eat in the evening after supper. Ever. This assures I get a reasonable length of fast whether I have breakfast or I don't. Most of the time I don't eat until 11:00 am - 12:30. Since I mostly avoid all grains and carbs except low glycemic index vegets, I don't feel I need to count carbs.
Please have a video on benefits of fasting to memory.
Thanks Bobby! My main focus on this channel is on weight loss at the moment. But I'm really interested the possibility of intermittent fasting helping with Alzheimer's Disease so I'll bear this in mind for future!
I really think you are the best in helping people in having and enjoying the healthy life style . All of your programs are so informative and useful. Thanks for making it so simple.
Thanks for this comment! So kind!
QUESTION- Where can I find info about heavy metals released by fasting?, - in particular insomnia, hair loss, fatigue, depression memory problems. I stopped IF so I can research this more. I had multiple chemical and pesticide exposures during childhood. I have fatty lump on thigh (which I suspect is a fat soluble toxin store). Living with chronic fatigue, multiple chemical sensitivities and had clear lyme rash 40 years ago, means I have been eating clean low sugar for 20 years, and Keto for 9 months. (ketobiotic, focus on plant diversity during days of deliberate higher carb eating, weekly, plus monthly 'feast' days) Thanks for any info, research, &suggestions.
Try Dr. Mindy Pelz' website at drmindypelz.com/detoxing/. Like Dr. Maggs, she has a CZcams channel where she focuses mainly on the benefits of fasting but she also runs a company called "Reset Academy." Good Luck!
I have been practicing intermittent fasting now for at least 8 months. I have only a "bullet proof coffee" in the morning with cream, sweetener, and coconut oil, and do not eat anything until at least noon and oftentimes later. Then I have a second and final meal of the day by about 7pm. I've lost 40 lbs on the Keto way of life and got my beginning signs of diabetes completely under control by reducing my A1C from 6.8 down to 4.9.
been 18/6 over a year and a half..... dont eat until 1, 2nd meal around 7, pretty easy if your keto....
I occasionally do a 24 hour....
Pretty much like me! Ever tried longer than 24 hours?
@@DrDanMaggs I have used 24 hour fast after vacations to get the carbs out of my system, I spent a week at my sons home and did omad the whole week felt fine but was only able to get 700 calories a day.... I went hiking in the mountains with him and didnt fair well.... didnt know if it was the altitude or the fast or both..
Yes, I intermittently fast. I've begun recently, so I don't know what works best for me. I'm 17 years 9 months old. I sleep for 10-11.5 hours every night. I begin eating 1.5-2 hours after waking up, and continue for a 9-9.5 hour window, the last thing being milk. Two meals, lunch and dinner basically. I plan on reducing the eating window a bit, and sleeping earlier and waking earlier.
Thanks for the overview. I've recently been considering the 18/6 daily fast but what's held me back so far is my coffee habit. For me eating breakfast is largely about creating a base for my large cup of strong black coffee. I can't imagine starting the day without coffee and I think coffee on an empty stomach wouldn't be healthy and putting milk in it wouldn't be fasting. So I guess my only option is to have a later breakfast and eat more non typical breakfast foods. Then I can have my coffee with my first meal as I feel that I need. I could just eat the same breakfast foods sometimes and that would work for more substantial breakfasts but it seems to me a waste to eat two meals a day with one meal being more boring typical breakfast foods (in my case often grains, nuts, fruits, and yogurt). I'm wondering if the coffee habit has been an issue for other intermittent fasters and whether the doctor has any thoughts about that.
This is exactly what next weeks video is about! It’s out this coming Tuesday!
@Laurie Chase Thanks. It will be interesting to hear what the doctor here says about that.
Unsweetened black coffee is fine. Doesn't break the fast.
Man,58,in half a year on low carb from 76kg to 65kg. Stopped low carb and started fasting. My weight stable on 72kg,bloodpressure 130_68,and pre-diabetes cured. Fasting patern 18/6. I am convinced.
More British doctors need to promote this type of lifestyle change and Keto. As an American living in the UK I find that no one has heard of these lifestyle changes. Thanks!
You're right Kelly! I'm working on it! :)
My GP is against keto. Alarmingly, he told me ketoacidosis is dangerous. When I corrected him, and explained it isn't ketoacidosis, he said, yeah but you're trying to get as close to that as you can. Clearly he's denounced keto without actually researching it. He's a firm believer in calorie counting while eating all foods groups. All that does is leave me hungry, craving carbs and experiencing horrible low blood sugar attacks. I also get really bad heartburn and my Rheumatoid arthritis is worse. I do still calorie count on keto, but without all the nasty side effects of consuming carbs.
@@Mel-59 Thats what most physicians, or GP's as you call them, believe. But I will say this that more and more American doctors are seeing real research that says the low carb is ideal especially if you are diabetic. I have been on Keto for 4 months and have lost more fat and inches than weight and my skinny British husband loves Keto and will even find new recipes for us to eat for dinner. He doesnt fast though as I do. I will say I have way more energy, no cold sores since starting, and I have not been sick once while on Keto. I eat a healthy keto with the right fats, proteins etc..one has to do their research and not just depend on a doctors advice. Just my thoughts...
@@Mel-59 Sadly this doesn't surprise me!
Sadly most GPs throw their hands up in horror at the mention of a ketogenic diet. It’s a knee jerk reaction and they don’t even know anything about it, but they love to tell you how dangerous it is.
I generally do one meal a day. I have a sedentary desk job so it’s probably easy for me as I’m not that active. I do like a home made coffee with a splash of cream. I will also sometimes have cheese and nuts after my main meal as a treat. So in that case my eating window could stretch out to 4 hours. It works for me and I’ve lost weight gradually and sustainably over the last 12 months in particular now I’ve discovered the secret! Intermittent fasting combined with low carb Ketogenic diet.
Breakfast most important meal was a campaign started by the Grape Nuts cereal manufacture, not any great medical or nutritional minds.
Indeed!
Thank you for a concise and helpful video. I've lost 22lbs from a much lower carb diet, and fasting until 2-3pm once or twice a week when I can. I feel good and very much like being able to wear slimmer clothes. Carrying a 10 Kg dumbbell up the stairs is a frightening reminder of how much being overweight slows you down. Following points -
- If you eat a real food, low carb diet there is a huge jump in your nutrition. Crunchy nut cornflakes, 2 white toast and marmalade and a sugar in your tea, is not a nutritional start to a day, it's a disaster. If you replace pasta, rice, potato's and bread with whole foods, you must surely be improving your intake of essentials.
- If you weigh yourself before and after exercise, there's no difference? A 16/8 pattern of whole foods and missing breakfast, results in more or less daily, measurable weight loss. - Exercise is essential for fitness, but is reported to be only 5% of the cause of weight loss
- Meat, eggs, fish, chicken, unlimited fresh green veg, nuts and seeds, whole milk and cheese are plenty of good things to rustle up a nice meal at any time of the day. Greens provide all of the vitamin C and nutrition you get from fruit, the recommendation to eat 150 pieces of fructose laden fruit each month might need a rethink. The global obesity and heart disease pandemic started with all of these wrong guidelines. Hope all of this helps.
Loving your channel, thanks for the brilliant info you provide! I have been on the ketogenic diet for about 10 days now including doing 16:8 fasting. I have LBBB unknown cause which is not related to IHD (lots of cardiac tests done and all bloods inc cholesterol/fats normal). My resting heart rate has increased to 83 from 69. Should I be concerned about this or is all this related to increasing metabolism, my body adapting etc... 👍
Well people often find their heart rate increases temporarily when adapting for sure, but please don’t take this as individual medical advice for your circumstances.
I was diagnosed type 2 diabetic in September 2019 with an hbA1c of 88. I changed my diet to low carb, started intermittent fasting 16:8 and my weight is down from 112kg to in September 19 to 101.2 kg in Jan 2020. My hbA1c is now 34. My fasting blood glucose is now between 4.7 -6 mmol. IF works!
Great, non-technical presentation, looking forward to watching a whole video on autophagy (although could you pls pronounce it correctly) 🤪
I'm on week 2 of a 16/8 fast and am finding it really easy. My 8 hour window is 11am to 7pm, but I alter this as I need. I actually don't miss a meal. I eat three meals a day, but I keep them high protein, low carb. Great video......thanks!
Excellent content and clearly presented! I have done intermittent fasting for a while now and prefer it over the standard 3 meals a day.
Have you looked into the "carnivore diet"? People have reported amazing results with weight loss and health issues.
I do intermittent fasting (16/8) for over a year now (combined with low carb and ketogenic diet for some phases). What works best for me is just skipping breakfast.
This also works well with my workdays. So instead of breakfast I usually have a short walk during the break.
Getting started was actually really easy. After just a few days you don't get that raised insulin around breakfast time, just because "it's time" (yes, your body does that), sucking the glucose out of your blood and basically giving you that "low sugar" feel and hunger. And after a few days it goes away.
Ends with "See you next Tuesday" :-)
actually spelled C U next Tuesday
bahahahaha
I'm 61 years old and I began a low carb intermittent fasting (16/8) life style July 1, 2021. I was 190 lbs (6ft) and by November 1 of 2021 I was down to 163 lbs. I no longer have to take 10mg of Lisinopril for high blood pressure and my fat reduction was mainly belly and mid section fat. I did not increase my gym/exercise regiment during this time either. In addition, I still smoked a cigar with a glass of bourbon almost every day from July through October. The only thing I have had to give up was my morning cold cereal and the sweet creamer I put in my coffee and the reduction refined carbs. I only have a cup of coffee with heavy cream in the morning which carries me through to lunch time. This has been a breeze.
Excellent video. I love intermittent fasting. I can’t find the link for the daily Meal planning worksheets.
Thanks Betsy. Unfortunately, I've not got them back from my Graphic Designer yet! Check back later in the week if you remember! Sorry about that!
Keep the body guessing. Keto 2 days a week. Alternate day fasting 3 days a week, 2 balanced lower carbish days. I used to be IF but after a long plateau i decided it was time to change it up.
Between the fasting, low carb, 1.5 hr exercise 3 days a week, and a gastric sleeve.
I'm off my diabetes meds and down 65-67lbs depending on the day of the week.
Breakfast simply means “break fast”!
Yes that is the literal meaning! But is commonly to describe a meal eaten in the morning
Dr Dan Maggs. Agreed.
@@trisin. Anything you like. It also depends on the time you decide to break the fast. Each to their own I guess. I have fruit wth Yog or I may have cereal. Depends 🤷
With keto, I mostly eat between 4:00 a.m. and noon, then fast the rest of the time. This matches my “biorhythms” when I’m most productive. What about sleep? From 6:00 or 7:00 p.m. to 2:00 or 3:00 a.m. Yes, I know this is “odd” but it works for me, and you did ask. I am flexible and deviate as needed to socialize and especially during vacations.
Oops! Dr Maggs, the correct pronunciation of "autophagy" is aw-TOFF-uh-jee. See the British pronunciation site howjsay.com . It's a very useful site!
Noted! Thanks Valerie! 😳
You and others are doing a good thing making these videos. Maybe this will eventually catch on and become common practice someday, but in the meantime you're still helping lots of people as a proper doctor should.
In the case of “medicine” Take a shot of MCT oil with morning dose which won’t trigger bile like other fats and won’t bump insulin like sugar but will still help the medicine absorb into the body
What is MCT oil?
18/6 has been the most straightforward change for me. This is now my baseline. I am currently trying OMAD. OMAD is simple, but I do not plan on doing OMAD for more than a few weeks. Thanks for the video.