#1 Absolute Best Meal Plan To Lose Weight Faster

[@drekberg]

🔴 Blood Work Course www.drstenekberg.com/blood-work-course 🔥Watch more life saving videos...🔷 #1 Absolute Best Diet To Lose Belly Fat For Good kzbin.info/www/bejne/l3Kmd5xmj66Cbtk 🔷 #1 Absolute Best Diet To Lose Belly Fat For Good kzbin.info/www/bejne/q2XMZWt8d9yZqZY

[@eugeniebreida]

Gee, I really really want to know how to GAIN weight, please!! Which carbs can I eat which are low inflammatory, and how often should I eat to gain . . . thank you!

[@Laz_Arus]

@@odessakorlova Pause the video after 10 minutes, then watch the remainder the next day. Problem solved! 😁

[@Mitford679]

Dr. Sten Ekberg, thanks to your videos I've been able to lose 50 pounds! I'm Type 2 diabetic and I have PCOS and Hashimoto's and several other health issues. Following what you have said in your videos I've been able to lower my diabetic medication and my A1C has dropped down to 5.7! I still have 100 pounds to lose and I will continue to follow what you say because it really works and I feel so much better now.

[@sltcv3184]

Dear Dr. Ekberg Can you add a video about the different opinions of Will Bulsiewicz and you? You both sound nice. So what should I do? Listen to you or to him? How should I know? Or you do a debate on YT with him? Greetings Thomas

[@maryn9470]

question: if you suffer from a headache how do I fast? because I try those 2 meals a day but I get a headache. Your advice please ?

[@hemeoncfellow]

Ok Dr Ekberg, I am a second-year resident physician. I am clinically obese per my BMI. I wanted to lose weight for my health and also set an example for my patients. I have been following your videos and started on IF Jan 13, 2023 and for the first time in my life hit 23 hrs of IF. The most surprising part of this journey was I did not feel any hunger. I did not even think this would be possible. I am hoping to come and update you on the progress of this journey. You changed the way I think about food and the quality of food we eat. Truly remarkable.

[@roseharper2648]

Just think how many people you can help if you Pass the message onto your patients . Good luck

[@thearmy88ify]

Most important part of your comment is that you were able to think outside of modern traditional medical dogmas. Please dont ever lose that ability because there is a sea of doctors who cannot or will not think outside the box to help people.

[@libbystaton7270]

We need more physicians like u.

[@curanderoverde]

Goes to show you can be a physician and not know much about health

[@donkiddick2647]

Not much of a physician if you don’t know how to lose weight!

[@jamesalias595]

I'm 60 years old and this is the first time someone has easily to understand the roller coaster of glucose (bloods sugar). Doctors always say eat healthy and eat less and exercise more and speak nothing about this sugar roller coaster our body is on. Just telling someone to eat a healthy breakfast doesn't help. This is such basic information, why aren't we being told this by our healthcare providers, they are great at prescribing medication once we are sick, but not in prevention.

[@krimikol]

2 year's ago I started watching your videos and thx to the information I got from you, I lost 30kg and transformed my body from obese to fit, now I mostly eat carnivore and hit the gym 5 times per week!

[@drekberg]

Thank you @krimikol for sharing your great results and helping inspire others. That is so awesome. I am thrilled that you have seen such great results. Keep it up! 😄

[@tracythompson1692]

similar story as yours

[@svetlanazabrovskaya363]

Sten, could you tell me how much butter I can eat per day. I do not gain weight,but can’t lose 4 pounds.maybe l eat too much batter?

[@lottabogren3225]

@@drekberg Hej from Sweden. I have watched several (many) of your videos here and i am so grateful for all the deep knowledge you share. I am not sure and I might have missed the video but I am curious about how your daily normal activity reflects on your digestion and for example insulin levels....and what happens in your body when you workout or do hard work for a long time like a marathon? I also want to ask if it is possible to somehow buy a DVD or download of all your educational videos you posted. As an old IT person I never trust others (in this case YT) to keep data I find valuable safe. Gott nytt år och varma tack från en bonde med gräsuppfödda lamm och fjällkor

[@mummysimmons672]

Congratulations well done👏

[@bh9262]

19:03, Here's the meal plan

[@greentvpakistan1685]

Thanks

[@Cecelia-n7d]

Thank you!!

[@Suleiman_Roronoa]

thanks

[@badoldboy5557]

Super video - what I did last year: To lose weight fast. I did this last year and lost 30kg in just a few months. I went to bed earlier. This saved me an entire meal that I used to eat at 11pm. Almost zero sugar. I cook myself and also bake my bread in the past. I hardly ate bread and sausage anymore. Little meat, but good meat. Then I doubled my calorie needs by walking up to 20,000 steps a day instead of 5,000-6,000. Movement, movement, movement, hard garden work every day... That was my recipe for success. Without a youtube video or a magazine...

[@emmanuelpower2439]

You are the first person to have explained hunger to me. My doctor has never taken the time to do this even when i said i needed help. Your video is perfect motivation, upbeat and make it seem right within my reach. I can't thank you enough

[@GreyDeathVaccine]

Watch other videos about hunger on this channel. Hunger is just a feeling caused by hormone called Ghrelin. Hunger doesn't increase linearly with time the longer you don't eat. Hunger comes and goes. Just ignore it or drink water to drink some salted water to fill the stomach.

[@emmanuelpower2439]

@@GreyDeathVaccine brilliant. Thank you... this is a really helpful response. Appreciate it

[@chrystalthornton1502]

So much confusing dietary advice on the internet. I finally came to the conclusion that controlling blood sugar and insulin is the key to solving the majority of our health problems and your dietary plan aligns perfectly with what I believe is the healthiest way to eat. Will be following regularly.

[@jmr152]

The later the hour, the lighter the meal. That little gem of wisdom was passed down to me 50 years ago. It works.

[@kishkay6376]

2023 is my year, following the doctor's videos I have made a diet plan and workout schedule. I am a male at 85kg with 28% body fat and 28 years old and this will be my first time I ever follow a diet and workout out. I have watched alot of the doctor's videos, they are all so informative and I understand where I am going wrong and where I can fix it and I look forward to a healthy lifestyle following the doctor's guidance🤞 I have saved this video and exactly 6 months from now (end of June 2023) I will return to this comment to update on my progress and by the end of December 2023 I look forward to providing positive feedback of my progress. Wish me luck, I know it's going to be a bumpy ride 😂

[@marga23]

Good luck on your journey, I am sure it will be challenging but it is worthy. Just keep in mine this is no a diet plan- this is a life style for life. Blessings

[@drekberg]

Thank you @kishkay6376. Good for you. I wish you all the best and do come back and update us on your progress. 😄

[@bl8680]

You can do it! 😊

[@IvySnowFillyVideos]

Good luck 😊

[@boink800]

Just stay away from the fake food and you get your health back. Yes, it's that easy.

[@susiemccoy7]

I started IF Jan 18 2023. This past week I realized I'm not as hungry as I used to be when I first begun fasting. I'm working in the flower beds several hours a day. I'm enjoying spending more time outside planting flowers & less time eating. I can see a difference in my body shape. I have a ways to go but I'm doing this. I'm binge watching your videos. I'm learning a lot. Thank you for taking the time to make these videos for all of your viewers.

[@philipbutler6608]

I did the slow diet for 6 months several years ago I lost 50 lbs and gave up. So in November I tried again and was losing a 1lb and a half a week going up and down Daily. Then I saw a video on fasting and the Keto diet. I tried a 3 day fast. Since 12/10 I lost 26 lbs. My blood pressure dropped and I am having to cut back on my medicine. The Dr said I had Type Two Diabetes. At 65 I don’t have a lot of time to jack around losing 1 lb a week. My Dr was happy with the loss and said that I could test with glucose meter or check A1C every 3 months. I started another fast Tuesday night and am not going to eat until next year, lol.

[@JeremiRoivas]

I can confirm 1 meal plan works like no other. I have reduced 24kg from 128 to 102kg in 4 months and I am 194cm height. I can see my stomach muscles already, I try being on this diet couple months more to get to 90kg range which is my normal weight. I Basically I eat at 14-15:00 and about 200 - 400 g.

[@The80shilling]

When I discovered your channel, I weighed 230lbs at 5'11", not good. By using your OMAD method, and by spending more time on my Mountain Bike, I am now at 184lbs, after 6 months. At age 61, this is the first diet that has actually worked for me. No counting calories, no weighing food, no obsessing over fat content, or completely blowing the diet because I ate one too many cookies. All I need to do to get back on track, is slightly cut back on what I eat the next day. For some people, OMAD might not work, but for me, it's been simple, effective and more importantly SUSTAINABLE. I eat once a day with my family, at dinner at 6 p.m. and for me, that's easy to do. Thank you for all of your instructional videos, and especially for introducing me to OMAD.

[@hannahjohnson2804]

wats omad

[@The80shilling]

@@hannahjohnson2804 Acronym for One Meal A Day (OMAD)

[@lirielhotshoot1247]

Did you try the video from him about deep breathing to lose weight? That is a video great for every person of any weight.

[@cindimams4394]

I’m trying that, but how do you get through the hunger? I can go some days 16 hours fasting and the next day I’m ravenous 😢

[@The80shilling]

@@cindimams4394 Well, because I'm Scottish, I drink breakfast tea about 4 times a day, and that seems to help a lot. Also, you do get used to it after a while, I've been doing OMAD for 5 months now, and it has become un-noticeable, and my new normal.

[@karenmartinlee670]

Dr Ekberg, lost over 30 lbs on IF and clean eating for about 75 days. My program required eating two servings of different lean meats, whole vegetables, and whole fruits daily. The “diet” required never having the same foods in the same day, or two days in a row. Why did this work? Thank you! And congratulations on your new facility. Would love to see it if ever in Georgia. I appreciate and learn so much from your channel!

[@keishajack963]

Thanks Dr. Ekberg. You have no idea how you've changed my life. I was able to go from 252 lbs to 195 lbs in a year. My family and friends tease me because I start most sentences with, "According to Dr. Ekberg..." But thank you. I'm still on a weight loss journey. I exercise regularly, well HIIT and do some resistance training at home. God's continued blessings to you and your family.

[@angela76]

That is amazing, I am so excited for you!

[@GreyDeathVaccine]

Haha, Dr Ekberg has a disciple ;-)

[@moaski]

Dr. Elbert, I appreciate you and your videos so much. I’ve now lost 51 pounds and hope to lose 40 more. Your advice has been instrumental and inspiring for me. Thank you.

[@LaVikinga108]

"The body doesn't like to disappear!"😁😁😁

[@sarad.2305]

Funny but true! 😁😁😁

[@tsebosei1285]

Please dont start 🤣🤣🤣🤣

[@nellietodor]

😂😂😂

[@sivakrishnarajahrenganatha3693]

Don’t be so ridiculous

[@NanaKwabena-bi7fx]

If you start, fast u, see good health in your body

[@bullsfan3705]

This was my plan for most of 2022 and I lost 18.5kg. Will definitely do again this year, but will try to be more disciplined for longer!

[@Rikki-lh2mw]

Good luck mate please update us about it!👌

[@greetverwoert8922]

In the Netherlands we have had the proverb for centuries; Breakfast like a king, lunch like a gentleman and dinner like a pauper!

[@karenwilliams4152]

❤ I lost 70 lbs in 2022 by using this plan. No lie! Thank you very much!

[@michellegower1259]

I started fasting 16 hr for 2 weeks n then increased to 18. I ate the usual 3 meals but now I've replaced my breakfast with a large coffee with cream. No sugar. So tricking my mind into thinking still getting breakfast or a treat. So far it's working! I eat 10am-4pm but coffee at 10, so food is at 12. Ease into it if you're new to this. Be kind to yourself as you're changing a routine of bad habits. In my case many years worth! Find out what works for you. Trial n error.

[@volvoguyV70R]

Dr. I've been following your videos for 2+ years and have been very successful in dropping 30 lbs and keeping it off using your basic principles. I eat in a 4 hour window daily, and keep the carbs in check. Simple but effective. Also doing yoga daily and some light weight training. Also my energy level and overall health greatly improved. "eat real food" I love it. You are doing the world a great service spreading the truth!

[@lizzieyme]

I started watching your videos 3 months ago. Followed every step and I lost 10kgs the first month now I'm at my desired weight. Now I'm sharing your knowledge to my fellow Kenyans. More love to you🥰🥰🥰

[@AllFiredUp]

As a retired health coach, I commend you on your delivery of the critical elements for successful, sustainable weight loss. I used to spend a significant amount of time in my sessions with clients, educating them on these principles. It is a great disservice that healthcare providers don’t offer more of this kind of education to their patients. I always recommended clients to purchase and read and understand the Glycemic Index, to treat it as their bible & keep it at hand for a year.

[@artistryarticle6859]

I discovered your channel around 2019 or so. It led me to a path of intermittent fasting, a higher fat/higher protein way of eating more often. I'm down 70 something pounds (one day a scale read 383 but never read it before nor after that. 373 was the true highest weight, I believe. Now, the scale reads 298). Thanks for the knowledge, Doc

[@katiejon17]

Awesome job!

[@surreallife6321]

That's amazing! And think beyond the #'s to how you are regaining your health!

[@artistryarticle6859]

@@katiejon17 Thank you!!

[@artistryarticle6859]

@@surreallife6321 Indeed

[@bloodsoccer1012]

That's amazing my friend. Keep working towards becoming the best version of yourselves. You must be proud of your commitment and hardwork.

[@There_is_no_one_like_me]

I’ve been binge watching your content I started exercising one month ago (6 days a week 1 hour a day ) and last week started fasting 23/1. And I feel great. I’m down 7 lbs. The info you have given is invaluable. Thank u so much

[@LovePrettySunsets]

Binge watching his shows are actually good for your health, so keep it up!

[@scores718]

I was doing 18:6 for few months but then fell off wagon. My goal just lose about 5 lbs. (Industry related ) How are you doing 1 yr later?🎉

[@evelynebourassa7635]

Probably the most comprehensive explanation I've seen on the effects of insulin in the body and the benefits of intermittent fasting.

[@lindafox3619]

Bread , is sugar. Grains are inflammatory. Meat and certain fruits and vegetables are the way to go. Rotate the food on a 4 day cycle. Do not eat the same food every day. Once , then four days later you can have it again if you want.

[@heathhanz842]

What I really like about this video is that the guidelines are feel-based, encouraging the participant to listen to their body and take it slow. Most low carb videos tell you to switch to two meals a day and eat 70% of your calories from fat right from the beginning. I tried that and felt sick. I think it's a gradual process to adjust to, even though it's better for you in the long run.

[@Julia-en9xq]

So true.. been doing Keto, then Ketovore since 2018..consuming so much fat in the beginning was utterly unappealing…no I can chow down on giant pieces of fat from a cooked pot roast, and it’s delicious.

[@daveallan3743]

I was nearly 280 pounds and ready for a heart attack stressed all the time fed up hardly ate now im more alive eat once a day a big meal and feel great

[@urthcreature]

I got a kick out of the part where he said "the body doesn't want to disappear, it likes being here, it likes its physical existence" lol. He is wonderful to listen to, always very informative and such a good explainer, and very motivating as well.

[@Latoree33]

🤣🤣🤣

[@janvdb9258]

Amazing guy helping a lot of people and always witty. If only all doctor's had his delivery and bedside manner

[@Latoree33]

@@janvdb9258 I agree especially cardiologist. I had one that was very arrogant and demanding. Keep insisting I was going to have a heart attack. Couldn't go back to him even though he's helped a lot of people him and I just clashed.

[@paulayates3150]

Yes, that part gave me a giggle for the day! Love it!

[@colemant6845]

Dr.... In all Due Respect... We want 15min or shorter videos (linked to longer videos we can choose to go). Long KZbin Videos are passed up by me.. Just me. Maybe not others. Hope this helps and not insults... that was not my intention. I FOLLOW you and your advice. Thank You.

[@Lewisusa11]

I am starting this meal plan tomorrow. I want to lose 35lbs. Should be easy now that I have a better understanding of things. I am a night owl, so not eating anything after dinner will be a challenge, but I am the only one who is in charge. Thanks so much Dr. Ekberg! I am lucky that I have chickens and 3 large gardens, so I am set there, and have been doing a lot of canning and dehydrating for the last 5 years, very little processed food. I have been making my own Nuclear Garlic Powder (that's what I call it) by running fresh garlic cloves through a salad shooter. I end up with a large mixing bowl with what looks like coleslaw. I then load this onto the 6 trays in my dehydrator and dry it at 95 degrees. While the dehydrator is running in my sun room, you can barely stay in the room, eyes watering like cutting onions. I then store the result in 1/2 gallon ball jars. I then powder it, very slowly as to not heat it up as the oils reach badly to this compromising the Alicin content. I then put 1/4 tsp of the powder in a shot glass with a small amount of water and let it sit for 10 minutes for Alicin extraction, then add a small amount of honey which has been fermenting garlic in also, topped off with a small amount of lemon juice and down the hatch on an empty stomach every morning. This garlic powder is like NOTHING you have ever tasted. On a scale of 1 -10 with 1 being regular garlic powder, this stuff is around a 15! LOL. I also sprinkle this on most things and it is incredible. Try it, you will be amazed. Wish me luck!

[@nancym4049]

I am a night owl too and nighttime snacking was my biggest downfall. The first thing I did a few months ago was get a TV for the bedroom so I wouldn't be sitting out near the kitchen watching TV when I would always break down and get a snack around 11:30 or 12. Then I was amazed how quickly it worked to finish dinner by 5 or 6 o'clock, following a low-carb high-fat meal and stayed completely satisfied until bedtime. Within a week or two, I didn't even think about snacking anymore. Down 10 pounds so far.

[@luluperlamillado6271]

Thank you very much Dr.Sten Ekberg for your health advice,now my blood glucose is below 7after nine years of over 10 and taking 1000 mg of Metformin,30 mg of Gliclazide and last month my doctor wanted to increase the dosage,but I refused. I can’t wait to have my next blood test to reveal the transformation.God bless.

[@jacobcheriyan]

Have been following your recommendation and in the last nine months. My glucose, LIPIDS and creatinine have become normal. Have stopped taking medicine for diabetes but continue for cholestrol. Feel energetic, light and healthy. Have been following 12 hour intermittent fasting. My Physician is extremely happy with outcome. Hitherto, I wasn't taking as much meat, butter and oil. But now cut down on carbs and results are incredible. Thanks so much Dr. Ekberg.

[@redscarwire9291]

Bottom line, no matter what type of diet you follow or what macronutrients you consume, first and foremost, you NEED to be in a calorie deficit to lose weight and body fat. Americans are not overweight due to the macronutrient ratios they eat--rather it's the large portion sizes that have become the standard norm when cooking at home or eating out at a restaurant

[@deed6759]

Main demon...high fructose corn syrup!! Should not be put in anything.

[@0xluffy]

I have seen lots of diet related videos but no one comes close to Dr. Sten, I genuinely thank you so much for taking time to make such a great videos for us. Your way of delivering content is so easy to follow and understand complex subject. That's what makes you the best. I have recommended all my friends n family to your channel.

[@GreyDeathVaccine]

In his videos you can clearly see that he is passionate about healing and teaching people :-)

[@cyndimanka]

my friend just went through a bout of kidney stones. That is caused from oxalates. oxalates comes from nuts and greens. I don’t suggest eating greens either. She is very short and morbidly obese. Sometimes people think they’re eating healthy when they’re actually doing more damage.

[@FredWilbury]

We watched you in 2021 started on December 16 2021 I fasting 18/6 and 20/4 my wife has lost 3st and I lost 2st and the health benefits have been so good and noticeable, both in our 70’s . Thanks and keep up you’re great work this new year 👌😎 Fred

[@Lykapodium]

Nominate this man for the Nobel Prize!

[@Ulbre]

Some people are addicted to sweets such as cakes, cookies and treats. Others are addicted to high carb food such as chips and bread. Others are called alcoholics* because they drink way too much. All three have the same root cause and it is SUGAR. If you eliminate the sugar then everything will get better and even the cravings will stop. If your craving is beer or wine or spirits with coke or OJ, then you are also craving sugar. It's not the alcohol that is doing the damage, although that isn't helping, it's all the sugar associated with most alcohol drinks. Get off sugar and you may well be able to get off alcohol too. And the best way to do it is the methods that Dr Sten prescribes....less carbs and longer fasting windows. * I often found that explaining to a patient branded as an alcoholic that they most likely have a sugar addiction can often be a huge factor in their turn around towards a new healthier life.

[@SpamMouse]

Not to mention taste, when you stop eating sugar for just a few weeks you discover the taste of pure sugar is horrid.

[@christineanderson7371]

Alcohol is a liver toxin, pure and simple. It’s not just the sugar(although I agree, that’s a big part of the addiction.)But let’s not pretend that alcohol is harmless. A drink here and there a couple of days each week will likely not damage most metabolically healthy people. However, Regular or excessive (binge) alcohol consumption will absolutely damage your liver which has an enormous role in so many body processes, including fat metabolism.

[@martinepeters9891]

@Christine Anderson absolutely. It's too addictive.

[@SpamMouse]

@@martinepeters9891 ...only for some people. I can have one beer OR a whiskey and leave it at that, one drink does not mean a drunk session alone or in a group. But for other people...

[@martinepeters9891]

@@SpamMousefull blown alcoholic. And recovering.

[@MrsSheffield]

Eat less, exercise, reduce processed carbs/food/sugar, eat more whole foods, eat your smallest meal at dinner time. And look after your stress/mental/emotional health which plays a large part in cortisol release.

[@andrew3543]

at 17:30 it was crazy that the bottom graph is what happened to me on keto. But I didn't plan on doing this at all, it just happened. My body slowly adjusted to it. I eat until I am full and I have two meals a day. Sometimes I'll have some fruit as a snack. My big meals are meats and veggies

[@ciaobella8963]

Decades ago in NYC I remember being able to buy excellent rye bread. Over the years I came to know that the manufacturers fill the dough with dark color from spent coffee grinds, and unknown grains were added, most likely wheat. It is really hard to find true rye bread anymore which is sad. I guess I could try making it myself, but in Italy I haven't seen organic rye (segale) anywhere. For me, rye bread is the best of all breads. I eat mostly keto now and do the OMAD, but every now and then some good rye bread would be great.

[@lushpaw1]

watch this on 1.5 speed. informative video .👍

[@miradesnan38]

I never believed I could go without breakfast! I started trying intermittent fasting with 3 meals a day but this didn't change anything even if I felt a little bit better skipping the snacks. But in terms of weight loss it was skipping breakfast what did the trick. I really was a breakfast person but it is the only meal I can skip easily. Next step will be trying omad on some days a week and from that point in time hopefully start fasting up to 72 hours. Your videos explain so well how our bodies function I needed that information to feel safe.

[@etric4947]

But to be honest and I am a living proof. Just cut sugar and cut at your best carbohydrates ( less than 50 grams /day) .And all will happen. An unbelievable reaction will take place and you will become thinner everyday. You will fell better your chronic inflammation will go away. After a few months ,your body will be like an olympien that goes to the gym. But it is important to keep your Electrolyte level up . Once your body fat goes away just feed your body more good fat (cheese, eggs, bacon ,meat, fish ) and yes all veggies are good except the starchy ones. Oh no alcool as well. Ok maybe white wine sometimes or vodka in a coffee ,,,,lol. I am 65 and all is normal now (weight, blood work and pressure and no pills) (11/2 year without sugar so far) for me. I was vegan for 25 years but I was fat and always hungry. Sugar is a killer period. Thank you Dr Ekberg.

[@migooo7466]

First time i understand this topic really. Most of the people cant explain. Thanks Dr. Ekberg

[@mrd799]

a few years ago i did 1000 calories a day for a month and took 1 hour walks daily and lost 0 weight, my hormones was totally wacked. Fixed all that, learning from Sten Ekberg and Eric Berg.

[@lulusp1023]

I was doing so good....fasting health foods....yoga....and I stopped....no bueno.. I will return to health....here for motivation and education!!!! Happy 2023 to all... So grateful for your videos!!!

[@alexj9111]

I've suffered from bouts of brain fog and anxiety attacks for years, and I suspect it may be related to my high carb diet. Thanks for this information because now it may help me to alleviate them.

[@ghazman6141]

I can attest that his diet plan works. Just start slow and give your body time to adjust after each change. The first week I started with no sugar, then added no carbs in the second, then started changing the eating times and duration. Get rid of anything artificial too. Check the labels carefully, as they put sugar and chemical in everything these days.

[@schmingusss]

Do you drink alcohol? If so, how often?

[@ghazman6141]

@@schmingusss No. I call my plan No CASA. No Carbs, Alcohol, Sugar, Artificial anything.

[@CatholicNonno]

@@ghazman6141 Your CASA me CASA. I'm borrowing your plan.

[@krisalan5327]

@@CatholicNonno lol

[@Lambchop59]

This is super thank u kind sir. I did this with a program they used the SSAD way lose 45 lb . No salt, sugar,alcohol and dairy. Athletes know this muscle regeneration is not suger but protein. Dairy causes inflammation and we get enough salts naturally. Alcohol is pure sugar.when u eat sugar the ONLY way it leaves ur body is by burning it...if ur always eating sugar which includes starch...bread and cereal..your body never get to the burning of fat only suger so u never lose the fat.cut off suger ur body looks for the fat fuel. It really works but u have to fight against society and think of food as energy not eating a bag of doretetos

[@lacynylons6317]

I do IF OMAD for almost a month now 5 days a week, avocado, eggs, a piece or 2 of meat / fish with sauteed veggies in olive oil. I have lost over 10lbs and goal is 40 lbs so 30 more to go. I eat around 7pm so I don’t reach out for late night snacks anymore. I also started working out again and do long walks 4-8 miles 3 days a week or so. If I crave for a snack, I eat after a full meal so I just have a few bites to satisfy that craving 😊

[@emmanuelpower2439]

First time i have understood insulin spikes and why i feel hungry... its so simple and so clear.

[@paulapaularaejohnson]

I love and appreciate you and your wisdom and your ability to explain so that I and many others can understand things clearly!! Bless you Dr. Ekberg for all you do!!

[@deadmanswife3625]

Hi Paula hope you had a Merry Christmas and I hope you have your best year ever 2023

[@paulapaularaejohnson]

@@deadmanswife3625 Thank you and same to you!

[@drekberg]

Thank you @paulapaularaejohnson. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain the principles and mechanisms of health in such a way that you start gaining an understanding and respect for the miracle that is the human body. I spend so much time on it because when we get "the why" and start owning the mechanisms we become empowered for life . Comments like yours makes it all worthwhile. 😄

[@paulapaularaejohnson]

@@drekberg You are correct!! I have a hard time eating crap - pretend food now that I know what it's actually doing to my body. Again, your information is something that should be taught to every child in school. It should have been taught to our parents so they could have taught us and so on and so forth. Thankful that more people and Doctors are starting to finally preach and teach what we need so badly.

[@TheRealAriLove]

I second that!

[@mazsroy9]

Plan. One meal a day. Start with protein when breaking your fast. Leafy greens and non starchy vegetables. Add fat for satiety. MCT, olive oil, butter etc.

[@jacquelineq482]

I started watching your videos 6 months ago and follow your keto diet strictly with 18 hours of intermittent fasting almost everyday and i have lost 30 Ibs as of todate. i am really happy but I notice if I don’t eat a bit of carbs my weight is going down further 😅. I am 5’6” and weight 104 Ibs now and physically I am feeling good

[@larryezell8387]

I have practice OMAD + KETO for over a year now and lost over fifty pounds. I still enjoy your videos and learn something every time.

[@shanagirl33]

Thank you for making these amazing videos. Your content chages lives. I started following you during the pandemic. I have lost 96 pounds, and gotten off all meds. This information, should be mainstream, and we would have a much healthier world if people see it. Thank you for all that you do!

[@GuitarsAndSynths]

Bone broth soups with vegetables, eggs in butter with salsa, grilled meat, chicken and fish and salads. I do eat some rice but not much and some dairy and nuts.

[@SalLazuka]

Wow, I just noticed you replied on my comment I made a few days ago on the autophagy / fasting video. Thank you. BY the way, I think you guys nailed it on your lighting adjustments in your studio. In my opinion, it's perfect!

[@JMEUTEUW]

20:00 then eat 2 hours per day and then 0 hour per day with no food? This is called starving yourself and I’m pretty sure most doctors would disagree with this plan

[@mikedimaio1237]

I'm one of those people who struggle with losing weight, eliminating stress, 5 minute workouts (couple times a day), no sugars, 8 hours sleep and the weight started falling off.

[@linak7155]

This is real good! Due to an auto immune conditions I have lost my appetite. I'm going to share this with my dear husband who would love to loose some 80 lbs

[@healthandfitness4444]

This video is a great resource for anyone looking to improve their health and wellbeing.

[@mjequality]

Always look forward to your videos!

[@drekberg]

Thank you @mjequality for letting me know. I really appreciate the feedback. Thanks for watching.😄

[@techsir8866]

Great video Stan. From personal experience, I have found the feeling of having high insulin resistance is the hard and super tired feeling after eating some filled with carbs or sugar. I have found once my insulin resistance is gone, I can pound a lot of sugar and not get tired at all. What I consider to be a lot of sugar is a burger and fries with a soda, maybe Pop-Tarts with some toast in the morning. When insulin resistance is gone, ones energy is also more steady. If the first time a person gets rid of insulin resistance they can feel like they have no or low energy, this will pass in time. You will feel your joints have less pain and you have more energy than your friends with a brisk feeling of being lighter than you ever did before. Hope this helps, and never give up on your health.

[@Mrs.TJTaylor]

You’re an adult who drinks soda, eats fries and Pop Tarts and is commenting on health. Huh.

[@techsir8866]

@@Mrs.TJTaylor LOL, I have, and every bite was delicious. I do however do my best to keep my health and do not binge too much. I am currently in full blown ketosis and losing weight very fast using many pieces of advise from Stan's videos as well as others.

[@SpamMouse]

@@Mrs.TJTaylor People are on different parts of the health-diet journey, their choices will vary with age, location, budget and health not to mention objectives.

[@honkytonk4465]

@@Mrs.TJTaylor his insulin resistance is gone!Didn't you read the comment?

[@dianafox7188]

Thank you for your advise & info. I know I will feel crappy cause I have in the past felt awful when starting the Adkins diet. Headache, low energy, brain fog got worse. But after the 2 weeks I was really feeling good. Can you tell me how this is different? It's protein & veggies mostly. Kinda like the diet after fasting.

[@loumarlin3040]

I was following me to and walking 3 miles a day for 6 mos and lost 17 lbs, then had a major heart attack. I thought in my mind the Keto caused it and that was last September 18th. I have not gotten into walking regular because I work so hard outside I'm exhausted after 5-6 hrs. I let my yard go and trying to catch up and it's tough with the feeling of an elephant on my chest. I need inspiration somewhere but haven't got there yet. I never felt my age always worked hard but now feel useless. The fatty liver video helped inform me but the fat belly nothing yet...hope that changes because I've gained 20 lbs back and take so much medicine. I've never been a medicine person. I will keep listening though. Good information.

[@TheIrisCZ]

This makes so much sense and works wonders for me ever since I started eating just once, or occasionally twice a day. However, people are still stuck in their own ways and will keep telling you, that you should eat small portions all the time, with the "good carbs" a lot of fiber and low fat. It's very difficult to convince them to do otherwise, even for a month. I actually found out about this by myself accidentally, because I absolutely hated how during the 5-8 small meals a day, I never really felt full and I often starved myself despite feeling like I am eating all the time. Then I said screw it and started experimenting with fasting. I found out it's not that difficult to fast, once your body gets used to it. The "cravings" go away in a few days and after a month, it will become a habit to eat this way. Suddenly, I did everything I was not supposed to do - skipped breakfast, ate only once a day, didn't really care about the "healthy diet pyramid", I stopped caring about the fat contents, tried eating less carbs and the only regular exercise became only daily fast walking. And yet, I lost 25kg without even trying. The same people who tried to give me all the advice still tell me, that this is not what you're supposed to do, but I've never felt better, it even helps me with my mental health. I guess people are really stubborn, especially when you challenge their views that they have had for their whole lives.

[@nancym4049]

Yes, people are stubborn for sure. But hopefully our results will speak loudly.

[@limpanskok]

Riktigt intressant ta med mig informationen ...... väger i dag 100kg och ska ner till 85 har lagt om min kost och är tillbaka i gymmet igen efter flera års uppehåll ..... Nu är det bara att bita i hop

[@justiceisillusion5434]

I share my experience here just to warn some people to be aware and react very early! I started this diet almost two years ago and lost about 8 kg in a couple of months, I was happy, felt full & no craving! Unfortunately after that no more weight loss, although my routine was exactly the same. Then I started to have problems with my hair, mouth and tongue, memory, fatigue +, +.... etc. The doctor checked my blood tests and said I had no problem. After almost a year they finally tested my thyroid and found the problem! Now the Thyroid medication ended as part of my daily life, lost 3/4 of my hair and I gained 12 Kgs although I don't eat carbs and the other problems persist. So unhappy End!

[@lf7065]

Whole food carbs are actually very good for us, as part of a balanced meal. So many people are made to fear them and end up doing keto or carnivore only to find their thyroid getting unbalanced.

[@westq2]

I think it's not the diet, you have hyperthyroidism and I am guessing you take levothyrixine

[@julieellis6793]

I'm 78 and had hashimotos since my 30's. Carnivore healed that and I no longer take thyroid medication.

[@Mrs.TJTaylor]

@@westq2 hyper or hypo?

[@SpamMouse]

Were you eating a full range of whole foods?

[@elt.214]

I did keto intermittent fasting and my sleep was terrible, then started to gain weight. I now eat normal omnivore and don’t shy away from carbs, eat as soon as I wake up, eat a heavy dinner with a snack before I go to bed and I sleep so much better and losing weight again. 🤷‍♀️

[@Straightdeal]

Thank goodness I am at the weight I want to be, and can basically keep my intake roughly the same every day. I have set a lower limit on my weight, as I find that when I go OMAD every now and then, my weight drops below this minimum. I sometimes struggle to eat enough in one meal. I never consume more than 50g of carbs per day, mostly less.

[@gamewithadam7235]

Don't skip breakfast that's bad for you. Have a small breakfast. Eat a bit less, change what you eat. Eat more variety. Avoid "health" foods like spinach which contain oxalates and prevent calcium from being processed by the body and cause osteoporosis and weaker bones. Research as many vitamins as you can and learn how they affect your health in different amounts. Everyone's body is different, but we all need the same vitamins for the most part.

[@adambourne254]

I was 142kg type 2.I’m now 77kg non type 2 thanks to keto and if.and from my experience calories in calories out doesn’t work.once you understand your body you’ll see it doesn’t work.

[@christineanderson7371]

Wow! Congrats on taking great care of yourself👍

[@urszulafraczek7686]

Great!!! Congratulations!!?

[@adambourne254]

@@urszulafraczek7686 thank you

[@jamesosteen09]

I was feeling better on keto and losing weight, but man my cholesterol shot through the roof. I was already borderline high before keto and this shot me into very, very high numbers. Had to back off the full blown keto.

[@adambourne254]

@@jamesosteen09 mine are very high to but the big puff ldl not the small ldl that’s the bad one and and only happen mostly when haven high carb.everyone get a scear with there cholesterol when they do keto by there doctors well most I kno off,but research shows theres is more to it and shouldnt be so worried.but I’m no doctor myself I just go by wat I learn lol

[@bulklogan539]

Dr. Ekberg, I was recommended by ER doc who treated my 587 blood sugar after I stuffed my face with pizza and soda and ice cream while on vacation. I now realize I am not a young spring chicken any longer at 50 and must watch what I put in my body and limit sugar. Your content is very helpful and informative and you have a new subscriber.

[@SucculentChineseMeal]

I love Dr Sten's easy to follow yet detailed explanations. He's a wealth of fantastic and unbiased information.

[@maddyo2589]

I suffer from so many GI issues. Following your videos has started healing my gut! In addition, helping with my lymphatic issues. Please make a video about the lymphatic system and lipedma! Would love to hear your thoughts!

[@jennlizzy2019]

Thank you for another concise, easily understood, lesson. I discovered your videos in the summer of 2021. Every parameter of my health has improved since I said to myself 'I have tried everything and I am only getting more sick. I'm going to do this.' My diabetes is controlled, I am on NO meds and my A1C is acceptable. Lost 25 lbs and it has stayed off. My RA has calmed and I do not take steroids to control flairs. Overall I feel better at 66 than I have since my 30's. Your education is invaluable.

[@AnthonyAvon]

There's a study that shows that front loading calories has no effect. And while your explanation makes sense, it also makes sense to leave digestion for when you're sleeping, and to be in a fat burning mode while you're active the most. There's almost no way to do this perfectly for an average person in our modern society, but by watching my calories, fasting for around 16 every day and walking 100K+ steps a week, I lost 5 kg/11 pounds in around 5 weeks.

[@MrTe2a]

Thanks a lot doctor; you are one my favorite channels to watch; my regards from Egypt 🇪🇬:)

[@mollysreadings4845]

The basics- eat 2 meals a day in a 6 hour window. Noon and 6 is good. You can try 1 meal a day too. Eat any protein and leafy greens. Broccoli and cauliflower is ok too. You may also still lose adding potato or sweet potato. Add fat so you are full enough to stick to the plan. I don't believe he mentioned exercise. I will start with minimum 15 minutes a day walking and work up to 45 minutes and other form of exercise.

[@mollysreadings4845]

And I started today!

[@andrew3543]

I been on keto for a year, and lost 50lbs. Lost 30lbs the first 6 months. cut out sugar sodas and processed foods. It's not perfect, but what an impactful first step.

[@Buzzoit]

Thank you for narrowing this down. I was doing Keto, but I lost my way with the fasting and not doing it properly. I tried fasting today but neglected the salt and had the worst head ache of my life! I had to eat to feel better, I am so thankful for your videos and am looking forward to starting back on the right track

[@Milosz_Ostrow]

I lost about 25 pounds during a bout of COVID-19 in January 2022 and coincidentally a few weeks later was diagnosed with type 2 diabetes, so I eliminated most carbohydrates from my diet while greatly increasing my intake of protein and fat, eating until I feel full. After nearly a year on this fare my previous weight and girth have not returned and I feel better than I have in decades, with plenty of energy to do my work.

[@grunklebob9009]

A good video to come into the New Year! Thank you Dr, last year on January 3 I was 221.6, today I am 172.6! I have maintained this weight loss for 6 months, and I feel amazing! I am so thankful I found you and soooo many other health champions in the low carb community! I really feel in love with the way you go, what I call, "FULL SCIENTIST"! When you deep dive and really break it down to the cellular level, it becomes pretty undeniable. Happiest wishes for your new year Dr!

[@drekberg]

Thank you @grunklebob9009 for sharing your great results and helping inspire others. That is so awesome. I am thrilled that you have seen such great results. Keep it up! 😄

[@Lita911]

Wonderful and great results, thank you for sharing this inspiring experience.

[@Briggadare82]

After years of watching health advise videos i have decided to only watch this Dr's videos.

[@susanhopemason]

I have been working hard on lowering my blood sugar for a little over 2 years. I have cut out quite a lot, including grains and processed foods and fast foods and soda. Watching your videos has really helped me a lot, but I have decades of metabolic damage to overcome. I am making progress, but it is slow going. I always thought that the range was supposed to be 80 to 100. The last two times I checked it was 98 and 99, respectively. This is way down from where it had been, but now I guess I still have a way to go.

[@thisorthat7626]

@susanhopemason, you are making progress and your body is healing itself. Keep doing what you are doing and trust your body to heal when it gets the nutrients it needs. Blessings.

[@mikepleydell6471]

@@thisorthat7626and some short burst cardio😊😊healthy❤

[@petya_english]

You are awesome 👏 love you 😍

[@DQyoutuber]

Hey, you rock dude

[@drekberg]

Thank you @alisaydan9739 for letting me know. I really appreciate the feedback. Thanks for watching.😄

[@AlexandreLollini]

The size and weight of the bread made with wild yeasts and complete grains : it's a lot denser, meaning that to eat the same weight, the serving is much smaller in size. It retains moisture and stays yummy for weeks (instead of becoming as hard as wood in days)

[@Cryptolorian]

Lol at Health Champions, cracks me up every time.

[@miradesnan38]

True! Same with me sitting here struggling with learning IF and trying to get more movement into my workdays 😅

[@Cryptolorian]

@@miradesnan38 Tee hee hee 🤭

[@louisefromNY]

This video is a wow for me! I will try cutting out ALL breads and oats. I hope that I finally get success in losing weight. Thank you 😊

[@UkeTruck]

Thanks for another great video. I started watching your videos again this past Tuesday which was 4 days ago as this is Saturday. I had not watched any for a while and my diet was not the best as I was doing carnivore, but I also ate a bunch of carbs. I started going back up in weight again and more importantly didn't feel as good as I did 6 months ago. I have been able to keep the carbs almost completely out as the only carb I do consume is the Monk fruit/Erythritol sweetener in my coffee over the past 4 days. Not only have I lost 7 1/2 pounds and do NOT feel hungry at all during the day (I do OMAD), I feel much better ! Thanks again for righting my ship with your timely videos !!!

[@debb63]

I recently had to see my Doctor. He told me that they are now recommending a low carb diet. This is the UK NHS

[@tektoniks_architects]

Brilliance as always, Dr. Ekberg. I have learned a lot from you. Thank you.

[@2bwiredornot2b]

😢i was down to eating under 1000 calories a day and keep the weight on... starving myself... stopped getting hunger pains and messed up my health 😢my doc keep saying reduce your calories... thank you for explaining how our body works! tired of being fat, tired and starvation..

[@dondajulah4168]

I lost a good friend by calorie reduction. Reduced his calories by 500 a day and three years later he was just gone. So sad.

[@odamea]

😂😂

[@drekberg]

Thank you @dondajulah4168. ROTFLMAO. I know. That's what happens, Right? 😄

[@YoDiggitydiggy]

R.I. P. Zero

[@dondajulah4168]

@@drekberg dr Enberg, I hear some of the same people that preach the calorie in/calorie out as a hard and fast rule refer to the people of Okinawa extending lifespan by “maintaining a calorie deficit” which would presumably be over the course of a lifetime. Funny how the laws of thermodynamics apply selectively. I don’t have a problem with the rule of thermodynamics applying to weight gain/loss/maintenance, but what I do have a problem with is the degree of confidence they express in how the rate at which we absorb calories and how out bodies expend and conserve energy can be known at the level of an individual engaging in various activities with varying levels of hormone activity. As proof of this is a type 1 diabetic that does not produce insulin and will have difficulty maintaining weight on the same diet that a person over producing insulin. Is this not enough to at least question the influence hormones have on accumulation of adipose?

[@Arrasel]

I don't get the joke

[@TheArtofEngineering]

The traditional mantra "calories in less than calories out = weight loss".....But BMR changes (basal metabolic rate goes down). I didn't believe the KETO diet would work. I now do it whenever I have been overindulging. I do intermittent fasting (IF) as well to keep things in check but after every xmas my weight creeps and I go full keto for a month or 2. I know you might be thinking REBOUND or YO YO dieting but each year the "creep" up has been less. In short it works and is easy (for me). Might not be every ones solution but worth a try (but if your health is compromised seek professional advice first).