10 Intermittent Fasting Mistakes That Stop Weight Loss

Get the Highest Quality Electrolyte euvexia.com . Have you ever wondered if you are making any intermittent fasting mistakes that stop weight loss or slow it down? Maybe you are trying to stay in autophagy, self eating / healing mode. Here are the intermittent fasting mistakes that make you gain weight or stop you from losing weight.
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Welcome to Benefits Of Fasting by Dr. Sten Ekberg; a series where I try to tackle the most important health issues of the day in a natural and safe way including the benefits of intermittent fasting, fasting and autophagy. If you have suggestion for the next topic leave your comment below. Remember to make your comments positive and uplifting even if you disagree with something that was said by me or others.
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🌿 This is a Holistic Health Channel that focuses on all aspects of Natural Holistic Health and Wellness featuring Olympic decathlete and holistic doctor, Dr. Sten Ekberg with Wellness For Life. Learn to master holistic health, stay healthy naturally, live longer and have quality of life by learning how the body really works. Doctor Ekberg covers and explains health in an easy to understand way. There will be health tips like how to lose weight, what to eat, best nutrition, low carb diet, cold hands & feet, holistic health tips, pain relief, lower blood pressure, reverse diabetes naturally, reduce stress, how to exercise, thyroid issues, keto diet explained, brain health tips, stretches & more from a real doctor.
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Typical legal disclaimer (doctor occupational hazard): This is not medical advice, nor can I give you medical advice. Sorry! Everything here is for informational purposes only and not for the purpose of providing medical advice. You should contact your doctor to obtain advice with respect to any particular health issue or condition. Nothing here should be construed to form an doctor patient relationship. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Wellness For Life and Dr. Sten Ekberg are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. Also, some of the links in this post may be affiliate links, meaning, at no cost to you, I may earn a small commission if you click through and make a purchase. But if you click, it really helps me make more of these videos!
#Fasting #IF #WellnessForLife #MasterHealth #DrEkberg #DrStenEkberg #HealthAndWellness #Doctor #HolisticDoctor #RealDoctor #HealthChampions #keto #ketodiet #weightloss

[@drekberg]

Watch this next to optimize your fasting goals:🔷 Best Time To Fast For Weight Loss & Autophagy kzbin.info/www/bejne/b5XIg35pepychtU 🔷 Drink THIS For Massive Fasting Benefits - 15 Intermittent Fasting Drinks kzbin.info/www/bejne/a3O7gJ6drLaHoM0

[@m53goldsmith]

Dr. Sten Ekberg -- please can you address whether xylitol mints will break a fast for purposes of IF and autophagy? I have heard it both ways and am a bit confused. (For example, I complete my eating window before 8pm, but often have a xylitol mint after brushing my teeth. Is that okay?) Thank you for all you do, your videos are so very helpful!

[@safarkarwan6944]

Dr.Eckberg , can you just explain, is ghee healthy or not , please,

[@sukuchen]

Hi Dr. Sten, does fasting trigger gastric pain? Or does it aggravate people who currently have occasional gastric pain?

[@sylvianixtullos9657]

@@m53goldsmith 4

[@Eugene_Sucks]

*I am immune to OMad, the One MeaL / day Diet!!!* *I am NOW on a ONE MeaL / every Other Day Diet!!!* *That Means that at ALL Times, I am somewhere into a 47-Ora Fast!!!*

[@Russman67]

I've told myself "I didn't gain it all yesterday. I won't lose it all tomorrow. This is a lifestyle and process. Seven months in and I'm 70 pounds down. 50 more to go.

[@brookealiasemeraldfox8192]

It’s about lifestyle changes. That’s what I tell myself. You didn’t gain it all overnight. We tend to focus on the weight loss and looking for quick progress- focus on the lifestyle changes first 💯

[@gaweindegraaf]

Why didn't you put down the fork 100 pounds sooner.

[@jenl1107]

That's awesome!! Congratulations sir!! Keep up the GREAT work 👍

[@judylloyd7901]

@@gaweindegraaf Because it's not just about calories in and calories out. You need to understand what drives insulin.

[@claudiat.2662]

I keep on hoping to have abs every day and the fact that I don’t it brings me down. I need to embrace the journey and be happy with all the progress I have made 🙂😅

[@philippe-lebel]

2:03 10 - Too Quick 3:47 9 - Quick Fix 4:48 8 - Not Enough Food 6:10 7 - Too Much Carb 7:32 6 - Too Much Protein 9:48. 5 - Too Much Fat 11:03 4 - Too Many Calories 13:55 3 - High Cortisol 18:02 2 - Not Enough Salt 19:52. 1 - Overcompensating

[@ridzuanmn3435]

Thanks for the timestamps

[@colinjames6152]

Thank you Philippe

[@dannyto]

🙏🙏🙏

[@dannyto]

@@andres-gu8yu it is but I'm like the TikTok generation and I'm losing interest after 10s😜

[@BigLob2]

Thanks for taking time to do this. Ignore the haters. I watched the whole thing once, then used your time stamps to review. Thanks’

[@CaliEye]

I just want to say that I have followed your advice and you honestly may have saved my life... I was 287 pounds with a 90 resting heartbeat and a average of 165 / 90 blood pressure WITH medications. I was just recently diagnosed with type 2 diabetes and I saw one of your videos and starting to put your methods into practice. It has been 3 and a 1/2 months and I am down in weight from 287 pounds to 228 pounds! My resting heart rate has gone down to 77 beats a minute! My blood pressure has gone down to 120 / 70 and my blood sugar never goes past 100 even when i eat! (Says around 80 while fasting). I cannot express my gratitude enough Sir, you have My respect and I truly believe in your truth because I live it! (My apologies but I am going to post this same comment on your other videos in the hope you will see it or that it may inspire someone else).

[@fullofhope2222]

Hi CaliEye - I too was recently diagnosed after a BP of 201/154 Blood tests showed sugar level of 53 - Ive lost 40lbs and BP down but Ive lost my appetite and only manage one small meal now 🤔

[@CaliEye]

@@fullofhope2222 NOT a Doc but my humble advice is take your BP and blood sugar every day to find a balance. You start feeling dizzy check whats going on. I keep frozen berries and Himalayan salt on deck at all times in my house. Berries for blood sugar, H salt for BP. I am the same as you one meal a day. Our stomach organs prob shrunk. Now its becoming so easy! Great job on the 40lbs!!! We should all get a website going with before and after pics. 😁

[@fullofhope2222]

@@CaliEye I was also diagnosed with lupus anticoagulant so I'm still trying to find a dosage of warfarin to stabilise - I see dr every week and we forget to check BP and glucose - she is concerned with thinning blood - its all a lot to adjust to - I need another colon exam (MRI) something wrong there and as I nearly died from pleurisy/pneumonia in '09 Im getting a pneumococcal vaccine as I didn't want a covid vaccine - I love the holistic approach on this channel - hoping 2022 will be a bit better - thank you for your advise too

[@CaliEye]

@@fullofhope2222 keep me updated! Id love to hear your progress. Most of all stay "Full of Hope"! Doc ACTUALLY replies to us all so stay on top of his videos and ask your questions to him. I bet he will help you!

[@fullofhope2222]

@@CaliEye he is wonderful - take care

[@amaibabykulotchannel7358]

I started two weeks ago and I reduced 10lbs so far. Thank you so much!

[@michaelbarber4813]

Please give me your tips

[@tonypittsburgh9]

@@michaelbarber4813 A lot of times if you need to lose 30 pounds or more, you can drop 8-10 pounds the first week and then it slows down big time. Also, with less carbs, your body will remove some water so much of this first 10 is water weight

[@dandylion9998]

How much was your starting weight? It is important for people to understand an overweight or obese person is going to lose weight faster than someone who is at a more ideal body weight but just wants to slim down, drop a few pounds. Also, people need to understand some weight loss up front could be visceral fat.

[@niqabkhanabtc]

Just to acknowledge your efforts let me tell you that countless people in our health group has reduced weight and have reversed many bad health conditions...💝

[@billkramer2994]

This Doc is "special" keeps his tech short and understandable.

[@brandonwilliams2431]

Intermittent fasting took me from 466 lbs down to 352 in one year

[@antgue756]

Thats amazing holy crap keep it up!!!

[@Emy53]

I absolutely love how this doctor explains the process slowly and intelligently. He uses examples that are understood to the laymen.

[@drekberg]

Thank you Amelia. I appreciate the feedback and thanks for watching. 😄

[@paulcooper1223]

He's not a medical doctor...

[@rontiemens2553]

@@paulcooper1223 All the better.

[@nuriamillan7824]

@@paulcooper1223 of course not and he clearly states that at the beginning of every video!! 😊So your point is... 🤔

[@paulcooper1223]

@@nuriamillan7824 My point is why would you take the advice of someone who isn't a medical professional on medical matters?

[@donnahopper6029]

You have so many subscribers that you probably won't read this. I think your pace of speech, content and the simple way of explanation is so perfect. I now understand how to do intermittent fasting. Thank you!!

[@stevelawson68]

I lost 35 lbs. After 6 months of IF. My wife lost 20. We are now in great shape. This is just with a 1/2 hour walk each day. We eat no carbs at all. We only eat one meal a day. If we eat a second it is vegetable soup. My wife makes all our meals. All meat and vegetables. We have never been pop drinkers. No alcohol. What we have noticed is much more physical strength just from the food we are eating. Take your food as medicine or you'll take your medicine as food!

[@rontiemens2553]

"Hello Health CHAMPIONS!!!' This phrase -- coming from a world-class Olympic decathlete, addressed to YOU and me -- I find absolutely and powerfully motivating. If you have embarked on this journey to better health and are following these principles, you are among the 1 percent. You re winning. You are a Champion. Dr. Ekberg, a champion decathlete, says so.

[@samnamnayuhsanikhon-samoox5745]

I fast 2-3 days once a week and eat once a day between fasting. Still eating carbs, lost 40 lbs in less than 2 months. Feeling awesome, looking great.

[@wab4131]

are you still losing weight? I'm doing exactly like you and we have about similar progress but now I'm dealing with a plateau

[@JavyMayaWest]

@@wab4131 are you working out or just fasting. Also if your stuck you should check your macros and try eating less

[@wab4131]

@@JavyMayaWest I do resistance training 4 times a week. and I eat around 1300 calories on normal days with very limited carbs (only vegetables)

[@wab4131]

@MariaElena the only thing that helps me break a plateau is to do an extended fast. My regular been 1300 cal OMAD doesn't work anymore

[@wab4131]

@MariaElena I do 3 day fasts and maintain what I lose after, but I can never lose weight from OMAD and I hate it lol

[@lindaharbison9616]

Been doing IF for about 5 months. Lost 27 pounds, 2 inches in my hips and 3.5 inches in my waist. Lowered my total cholesterol 30 points. Doing low carb. I always do a 16/8. One 24 hr fast a week, 36 hour every other week. Have done a couple of 48 and one 72 hour fast. I started slow and worked my way up. Walking and resistance training. Consistency is the key. Thank you Dr Ekberg!!! Been a you tube junkie! Love your videos! Keeps me motivated.

[@anonymouscrank]

After watching your videos for several weeks, I started IF in late August '21. The catalyst was a 6-hour hike I took on an empty stomach and I found I tolerated it well. The next move was to eat 2 meals a day and limiting carbs. In time, I lost my barrel chest. With OMAD, I've lost my gut. I still have a "roll" of fat to lose but slow and steady wins the race. Thanks Dr. Ekberg!

[@AndrewEvenstar]

how much weight did you lose within the first 3 months ?

[@anonymouscrank]

@@AndrewEvenstar Not as much as would after 3 months. Don't get discouraged. That's when the loss became noticeable.

[@Heddanofarsan]

Same here

[@Akiku2]

I already don’t eat breakfast, but I snack frequently throughout the day.

[@taratara3986]

@@AndrewEvenstar It's not just about the 'weight'. Professional athletes don't take it as seriously as we regular people do. IF helps great changes in your body metabolism and a lot more. That will help the weight loss in the long term.

[@Alander8]

Thanks @Philippe Lebel 2:03 10 - Too Quick 3:47 9 - Quick Fix 4:48 8 - Not Enough Food 6:10 7 - Too Much Carb 7:32 6 - Too Much Protein 9:48. 5 - Too Much Fat 11:03 4 - Too Many Calories 13:55 3 - High Cortisol 18:02 2 - Not Enough Salt 19:52. 1 - Overcompensating

[@kariblackwood5811]

This was actually quite easy for me to do. I work so much and am so busy, I’d forget to eat until later in the evening but I’d eat garbage of course. I’ve completely changed my diet and it’s all self discipline. I break my fast at 12 noon, eat something light (bone broth), have a protein and veggie packed meal around 3pm and I have nothing but water or hot tea after 6pm. I sleep like a baby now and wake up ready to take on the day. I feel incredible.

[@benjaminroe311ify]

That's awesome!😊

[@goodfriend6428]

Started at 260+ lbs. Now, staying at 200, testing going lower -- remembering "systemic balance". Intermittent fasting/keto works. Thank you Dr. Ekberg!

[@ellenkno5233]

Good for you!

[@jamesmurphy7828]

Congrats on the weight loss, good on ya. Just be careful you don't end up loosing too much weight. I'm actually doing the opposite and trying to gain weight. At one point I was at 110lb's at 5'6". I used to get sick every time I went out, 'specially when it was chilly. Got up to 130 couple years back, I STILL got sick frequently. It was only the last, maybe 3 ish years that I realized I was getting sick after going out and/or excersizing because I was just too skinny and my body had no reserves, making my body vulnerable. Since then I've gone up to 160 and ad planning to finish at 190-ish. Might finish at 180 if that feels right too. My Point being, don't continue losing weight for the fun of it. If you want to continue losing below 200lb, then plan a stopping point and plan to keep it at a range within about 5-10lb's of your target weight. I can testify that too skinny is NOT better than too big.

[@goodfriend6428]

Thank you!

[@goodfriend6428]

GOOD ADVICE! Best of luck to ou!

[@drekberg]

Thank you GOOD FRIEND 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! 😄

[@ThePrimal.Podcast]

Dr Ekberg, since watching your videos I've lost 26lbs. I have been strict keto for many years with 18:6 intermittent fasting. More recently I tried carnivore with absolutely amazing results! My sleep is so much better 🤓🤣☺️

[@shondajohnson-ford838]

Congratulations I am so happy for you… Blessings

[@skaoa]

information from Islam, fasting for Muslims is the month of Ramadan, and fasting on Mondays and Thursdays in a week, fasting white days of every month which are 3 days, and fasting other days, fasting to be health , study islam to change your life

[@ps9519]

@@skaoa what if we blew up after studying?..🤣fasting in SLAM has been copied from other relegions by you know whom😂

[@skaoa]

@@ps9519 All religions are Islam since the day God created our father Adam peace be upon him , Note : The Bible is distorted and incorrect, and you are a follower cross metal and You are not a follower of the Christian religion

[@leslieberkower8163]

Does this mean you eat only meat and no vegetables?

[@Synster73]

I've been following and paying attention to you for about a year now and have completely turned my health around in a positive direction. Thanks Doc!

[@marianne1959]

You are the BEST!!! You e literally saved my life!ost 44 lbs so far in 6 months, reversed T2D, lowers BP. Now I'd I could just get my thryoid under control. Doc keeps increasing my levothyroxine . Now up to 325 mcg

[@marianne1959]

@@dasterdsonmickk1173 I take Lugol's iodine and have the full panel every 6 months....but thank you.

[@austinconnor5297]

@@marianne1959 good morning how are you doing, how's the pandemic situation over there in your country?

[@brendapearce5015]

I take 137 mcg x2 each day. They had to reduce my dosage a few months ago. Now that I am fasting 18:6, I started having issues with spotting( 3 yrs post menopause ) why? My thyroid keeps getting better since fasting/keto. I'm turning hyper instead of hypo because I was still taking too high of a dose. It took me 1.5 months of combined keto/IF before the scale moved. Levothyroxine/synthetic thyroid I feel causes insulin resistance. Since eliminating carbs & IM My thyroid is working with less meds and I am feeling energetic again. Lost 10 lbs now, it just finally started dropping off once my body started to heal!

[@pjumnuss6590]

Perfect timing for this video. I did keto last year for a few months, lost 30 pounds, then maintained for rest of year doing low carb. Had just started keto again to lose some more weight but seemed to have trouble getting weight loss going- needed this refresher - was guilty of too many bullet coffees & too much protein. Thx!

[@dolunayozer2847]

Dear PJ Umnuss, Can you please tell me how much bullet coffee is actually needed. I've just started Keto and don't know the amount and the timing (when I should use it). Kind regards.

[@EverythingIsPoopExceptPee]

@@dolunayozer2847You don't need to drink coffee, you wouldn't do any worse (actually you would be better) without it.

[@angelachristophe2183]

Thank you Dr Ekberg, my husband and I have lost over 40 lbs following you. Love how you explain everything to help us. God Bless you! 🙏🏽😘

[@michelled9321]

I’ve tried to do OMAD before but always gave up the same day. Have been doing it for 2 weeks now and i find i can do it. This time i am more determined to lose weight and change my lifestyle. I look forward to my one meal and i am satisfied. I dont feel as hungry as I used to. Lost 5 pounds but I know its water weight. Excited about this new journey

[@Jademoon25]

Honestly, IF is about balance. I mix 16:8 or 18:6 fasting with keto, while trying to ensure my calories dont get too high. Balance and macros are so important.

[@lightbeingpontifex]

same,,,

[@alicanhabbu2546]

How to balance can you give me an idea pls

[@alicanhabbu2546]

Kindly help me,can you please tell me how to balance food it's very confusing, or may be my brain fog isn't allowing me to understand, even on omad I'm not loosing weight it's more than 2months I think it's becs of high calories ,becs isn't eating carbs too may. Or may b protein n salad I'm having a lot idunno I have watched many videos but I can't get it,pls guide me I'm 90kg

[@matthewraven8859]

I have experienced incredible results with 18:6. I have greatly reduced sugar and carbohydrates too. Thank you.

[@doganfattum5844]

I understood that I ate too much protein with that video.. I didn’t know that too much protein turned to glucose! Thanks so much Dr Ekberg from France 🇫🇷

[@boink800]

Saturated fats are your friend.

[@willismiller7035]

its been shown that it doesnt increase blood glucose, that is a bit of a falsehood...

[@lightbeingpontifex]

thats why you see a lot of body builders looking like a bunch of fat guys,,, theyre consuming like 300 grams of protein per day,,,,

[@buddyringo21]

Been doing the 18/6 intermittent fasting and after 320+ days of a ketogenic diet with a slight relax on an occasional Saturday morning breakfast ( bacon, eggs ) I have lost 30+ lbs and maintained it well , I’m still at my desired weight 176lbs from 209 . I’ve slowly introduced 21 whole grain bread so I can enjoy my long lost love of a peanut butter & jelly samich 😜 Thanks Dr for all your help , all my numbers are in average levels and my A1C is down to 5.5 from 6.1 , BP is 74/120 from 91/168 now off all BP meds ! Feeling great and I have your expertise and kindness to thank! 🙏😁✌️🇺🇸

[@michaelbarber4813]

Please give me a tip I’m sue micks wife

[@smallthoughs5765]

If I want to enjoy peanut butter on low carb days I put it on sliced apple.... different taste than on bread but taste yummy.😁

[@buddyringo21]

@@smallthoughs5765 apples have a good amount of sugar and if on keto this may bump you out of ketosis. I sure miss my apples and Mott’s apple juice 🤪

[@lvmykdz5724]

I so enjoy that PB&J you described, takes me back to being a kid eating lunch at the poolside of grandma's house, with a tall glass of milk of course :), SO GOOD.

[@danielkennett4904]

Most credible man online with real information,Truthful information at that!love from the U.K .keep up this great work Dr Sten.

[@luzelena6326]

Kind Doctor, full of knowledge and so organized when sharing such useful information. And he calls us"health champions". How heartfelt is that!!! blessings to him!

[@happymountain5011]

Exactly! It's discovering what's best for your own body. One size doesn't fit all. I do find it helpful though to prep my dinner in the morning. 2 meals...18:6

[@Aperto8]

CHAPTERS 0:00 Opening 2:03 Too Quick 3:47 Quick Fix 4:37 Not Enough Food 6:10 Too Much Carbs 7:32 Too Much Protein 9:48 Too Much Fat 11:03 Too Many Calories 13:55 High Cortisol 18:02 Not Enough Salt 19:52 Overcompensating

[@EYee633]

Thank you

[@IsaacG8]

I began Keto and IF on August 15, 2021. I was 270 lbs. I began IF doing a 16/8, and eventually progressed to days where I do OMAD and incorporated 48- hour fasts once monthly. Now, I am between 228 and 232lbs (depending on the time of day) and I have never felt better, even when I was much thinner 10 years ago. I noticed my mental acuity is much sharper. My heart rate went from an average of 90 bpm to about 69 bpm. My blood pressure came down to a normal pressure to where I have to speak to my doctor about either adjusting or canceling my BP meds, because they make my BP too low. Craziest thing is, I did this all without excercising (but looking to start soon). Just 100% nutrition and IF. At first, I was looking to lose weight, but now I'm digging the better overall health. Thank God for you, Dr. Ekberg. You took what would have been a frustrating and confusing journey and gave it some direction. Thank you.

[@kingtj7206]

Oh my goodness that is exactly the day i started IF and keto . I was 68kg ,im now 58kg . I eat twice a day and i have not started exercising yet . Im lazy . I would like to maintain this weight though .

[@jasoncooper3116]

Calieye, I have had almost the exact experience as you. Similar weight, blood pressure, heart rate etcetera, except the type 2 diabetes is nothing new for me. I found this doctor after I started my journey and watch him every day for motivation and to pick out things I may be doing wrong. I am completely off blood pressure meds, I've cut my Metformin in half, but I am now on Ozempic (went to a weight loss doctor). I was 221.6 this morning. I was pretty much immobile, but now I am able to do things again. I had a hip replacement last August and wasn't doing well with it, mainly because of degenerative disc disease causing sciatica. I told my back surgeon that I wanted to try this first before having surgery. I hope to find out that I am repairing it myself. I am honestly doing a lot better. I even go to the gym 3 or 4 times a week. I love reading the comment. They can be very inspiring. I hope someone sees mine and it helps them to stay motivated.

[@angiecats5298]

It’s amazing how intermitted fasting makes such a difference to how you think and mental health. I’ve always suffered from anxiety and depression and obviously it elevates during stressful situations/life events. I went through a very difficult situation just over a week ago and was having massive panic attacks constantly but then for some reason a switch turned on and I decided that I would go for daily walks and eat better and not drink alcohol at all and just over a week later my anxiety has completely disappeared and I feel so much happier than I have been. It’s so simple but when you’re struggling with mental health simple things turn into massive hurdles and it’s hard to see clearly but this has helped me see so much more clearly and to be so much more motivated with my life. I’ve gotten more done in a week than I have this past few months and I’m not planning on looking back, I want to not only loose weight but be happy and I really feel like I’m on the right track, I can’t wait to show everyone how proud of myself I am. I’m excited for the future 🥰 I’ve been doing 18:6 and have been drinking a lot of water, one or two green teas, 2 egg omelette, fruit and yogurt and a protein/veggie dinner and I don’t crave snacks like I usually do with is amazing. I’m so excited to start seeing more results from this.

[@PanosaoVento]

I reverted diabetes type 2 doing OMAD. It took me 2 months. I measure my glucose once a day. It,s been

[@amandashineyourlight2498]

What I love to do to elevate my life besides listening and learning to your video classes, is 1) drinking clean spring water to de calcify my pineal gland. It took about 6 months to notice changes in my mental state and 2) fasting. I started with Paul C Bragg with his book "The Miracle of Fasting," which my father brought home. Dreams are more vivid and lucid. The importance of clean water cannot be overemphasized. High vibes everyone

[@lisamac8503]

an clean food

[@rekthereaper3760]

It's not magic .. it's consistency and self discipline.

[@cinzialbm]

You just read my mind… that is exactly what I just did in these past months I went keto, did IF, yoga and fall back to “traditional “ eating I’m so mad to myself Thanks Dr for talking to me

[@Sharkmillian91]

I, female 31, 5'3 and 220 pounds (always been overweight), started changing my eating habits. Watching these videos made things more clear to me. I used to eat mainly carbs and low fat, almost no protein for pretty much all my life (potatos, pasta, rice, bread and fast food, rarely meat, even rarer fish). And I always felt hungry and tiredd after a short while again. I now started eating low carb (trying to stay under 50 grams of carbs), more protein and more fat. I eat two meals a day, lunch and dinner (I have never been a breakfast person but felt forced to eat because everyone else did it) and I am surprised to say... That I don't feel as hungry as I used to. I am using Yazio, an app on my phone to count calories and I can already see the huge difference. While eating a lot of carbs, I often went OVER the calories I should eat to maintain my weight or lose weight, shooting over the limit of carbs but not enough in protein and fat. Because I was often told fat was bad... But now I try to eat more red meat, more fish, more eggs and greens, staying away from starch and wow... Before it was so hard to stay under my calorie goal of 1700-1800 (without checking my food I could easily eat up to 3000 calories a day) and was often still hungry and craving sweets right after my meals, but now I eat until I feel full and just maybe eat around... 1300-1500 a day. And I don't even feel the need to snack inbetween. I am full for a longer period of time, easily 5 or 6 hours. Maybe now I can reach my goal of a normal weight

[@jolly7728]

Can't say this enough. Great video! Obviously, there are many, many moving parts in the quest for physiological homeostasis. I do enjoy the process of trying to find my way toward such balance in my life. Even though you commented in passing on exercise in this video, I did want to mention that I for one believe that "manmade exercise” is a counterfeit form of “an authentic workout,” for instance, going to the gym (manmade) verses washing and waxing your car (authentic workout). In any natural form of exercise, such as mowing the lawn, cleaning the house, washing your car (mentioned above, which we aren't allowed to do in many jurisdictions anymore), raking leaves, shoveling snow (in moderation), painting a house, planting a garden, playing with your dog in the park, washing windows, moving your furniture from one place to another, and so on, we generally don't huff and puff. But we move our bodies a lot without producing cortisol, that is, without the stress of aerobic exercise, at least in theory. Just saying, work exercise may be better for us than gym exercise. As it turns out, our culture is such that we tend to hire other people to do manual labor for us. So, we lose out on enjoying the health benefits of everyday work activities and the rewards of feeling like we accomplished something meaningful, instead of simply burning x number of calories at the fitness center. In a way, exercising has been hijacked by the gym industry in the same way that our food has been hijacked by the food industry. For those of us that can do so, let's get back to natural food and natural exercise to help us stay healthy.

[@shobhitarora8531]

Big respect to you Dr. Have followed your videos, advices and have lost 20kgs in 5 months and now IF is part of my life. I started off slowly and now I experiment with 19-5, 20-4, 24 sometimes but I have stuck to 18-6 for almost 5 months

[@attiyahaque7250]

That's amazing! What did u eat in those 6 hrs feeling window?

[@shobhitarora8531]

@@attiyahaque7250 Hi, I break my fast with pecan nuts and then eat 3-4 boiled eggs with some veggies sautéed in olive oil. Since I do weight training, I have to throw in a protein shake : 100 ml almond milk and all berries + a scoop of whey isolate. Finally in dinner, chicken or salmon with rice.

[@szavisek]

Dr. Ekberg, I'd like to thank you for your work in destroying the myths and lies we've been taught our entire lives and for spreading useful information in a way that's understable for the common folk. It really helps to know what's going on in the body and how actions we take following your advices affect us on a molecular level. It's educational and motivational. At the same time I've been wondering how people with asthma should approach HIIT training. I haven't heard any mention of it in any of your that videos I've seen so far. I've heard they should aim for 80% - 90% of their maximum HR limit, but is there a HIIT exercise developed specifically for people with asthma? Again, thank you and please do keep up the good work. I look forward towards a new life-saving video ;-)

[@drekberg]

Thank you szavisek. I appreciate your feed back. An alternative to doing HIIT by maxing out heart rate is to work a large muscle group to failure. You could do a leg press machine for example. Load it up pretty heavy and do it until you fail. That way you are still sending the message to your body but without maxing your heart rate

[@bingyu2583]

Hello Dr. Sten. Just want to congratulate you in advance for hitting the 2 million subscriber mark. A job well done for a doctor who really wants to impart knowledge on how our bodies work to achieve optimum health. My thank you will not even suffice for the videos that you tirelessly do. Keep on doing your greatest contribution to mankind. We love you Dr. Ekberg❤️🌈

[@andrewhodgkins2292]

I'm on OMAD. I found that I am getting very hungry at night and that prevents me from getting to sleep. My solution has been to leave my meal until later in the day. I then go to bed about an hour later. It works for me.

[@nicholash8021]

With starving, I lost about 1lb per day (measured over the course of 12 days where I lost about 13 lbs). With 1 full meal a day (whole-food dinner) + red wine, I'm losing about a pound per week. I'm 6ft tall and went from 223 down to 207 at my lowest so far in the course of a month.

[@sgame79]

I started out too hardcore with a 20:4 schedule. I don't recommend it because it was a rough adjustment. That being said, I've been doing the 20:4 and eating low carb with lots of vegetables for a week now and the initial results are remarkable. I've dropped from 301 lbs to 291lbs and my BP dropped by 20/10. I'm feeling much better and once my body fully adjusts, I believe this will be sustainable long term. I plan to have bloodwork done in a few months to see what other changes have occurred.

[@Killerkarotte1]

Next liar.

[@Lavassin]

​@@Killerkarotte1How is he lying? The start of the fast always drops the most weight. A lot is water weight but still

[@rakmarquardt8966]

I have followed your advice from many vdos. I am 53 years old 170 cms tall 69 kgs I am in 3 months I down to 58 kgs. I am so pleased . Big thanks Dr.

[@leslieberkower8163]

Thanks for this video; it cleared up a few things for me. I lost 20 lbs in 4 months and now am at a plateau holding the same weight for the last month. I think I’m eating a bit too much fat resulting in too many calories. Thanks again for your illuminating content.

[@markotrieste]

Don't worry about plateaus. If the "weight set point model" is correct (as opposed to the CICO model), then plateaus are actually a necessary phenomenon in the weight loss journey. If you can, get a body fat scale, measure every day but focus on weeky averages and trends. You'll see that plateaus are actually phases of body recomposition, in preparation for the next dip to a lower plateau.

[@bmweyrauch]

Another superb video! I've lost a little more than 25 lbs. in a little over 3 months by substantially reducing carbs combined with 18:6 to 19:5 IF. Unfortunately I've plateaued for the last 10 days or so. I hope that @markotrieste is correct about set point model. It is frustrating to plateau but, this video and the constructive/informed comments are encouraging. Along with a general improvement in my health, one of the biggest benefits I have seen is that I just don't get hungry like I used to. I'm only half way to my weight loss goal but I know I will get there eventually. Thank you Dr. Ekberg

[@williamjeffreys2980]

Yes, agreed. Everyone is different. For me personally, it takes 6 to 8 weeks for a change in diet to show up in my weight, and I'm a fairly active person. What happens with me is my weight stays the exact same for the 6 to 8 weeks, then it finally cannot maintain the weight any longer and my weight quickly changes drastically in large jumps. This works both ways, on the way down or the way up. My point is to be patient and look at IF as a change in habits rather than a temporary measure.

[@Dupawpaski]

Gourmet chef, that’s me. That’s my biggest problem. The food is just sooo good! The cortisol levels are low when I’m eating New York Strip..

[@mariawelling4194]

Lol!! Too cute!!

[@carolinefey8136]

I lose 9kg in 2month with IF... It's really work. Love it... I will do IF for my life style.

[@izuki1245]

I've had long term success with fasting ,about three years ago I weighed 325 pounds, I had tried all kinds of diets my whole adult life,at the age of 50 I discovered a channel on KZbin, and the person explained fasting,he said if you've never fasted before start off slow,I started 12hrs of fasting ,then 16 ,20,and now I fast 23hrs,it's worked for me ,when I started fasting I ate the way I used to just less,now I eat whole foods,veggies,meat,good oils and butter,I now weigh 225,sometimes get down too 215 depends on how often and how much I eat,keto helped me lose the weight faster after I learned about it,keto+OMAD= weight loss

[@joycewright5386]

I only needed to lose 15 pounds and it took 6 months but it was so easy! Thank you!

[@Onehundredpounds]

Did you go keto?

[@joycewright5386]

@@Onehundredpounds Not really. I try to cut out carbs and sugar but I still have it occasionally.

[@ICE-Man-187]

I love how all this data is being given to us for free via KZbin. Thank you Dr. Sten Ekberg!!

[@ChelleBelle8]

Wow I’ve been watching soo many of these and they only give you enough info to buy their health products. Not this one…soo much value here. THANK YOU!!

[@harleygirl4life6]

I have had such great results with intermittent fasting that 2 other family members have started fasting too. I feel wonderful I’m about 3 weeks in & doing wonderfully. I do plan on making this a life time thing. I see the amazing benefits besides just weight loss.

[@albwilso9]

Exactly right. You have to do it a little at a time. It helped me. I was able to quit smoking , drinking, and eating too much sugars. Did them gradually one at a time and was able to loose 50 lbs,and improved my health!!,

[@seemakhan5885]

I was 80 kg, and in 2 to 3 months of intermittent fasting of 16 to 18 hours, and moderate carbs and fats control, I lost 10 kg, then I started having snacks, and now gradually I m towards 73 to 74 kg, so I am planning to hv Intm.fasting again 😀

[@konquer247]

I combined OMAD with a Ketogenic diet and went down from 116 kg to 86 kg in 4 months. But now my body metabolism has adapted to this life style, I barely lose a kilo per month. Time to be more aggressive?

[@JanHanuko]

In such situation i start doing sports in the fasted state, it helps. I prefer jump rope for that.

[@oldbat4383]

based others of his vids, you need to fast longer to break the plateau. 48hrs to start. if that doesnt do it, 72hrs. etc.

[@dustydowser9162]

My life has been very sad and highly stressful. I never thought that's why I always struggled with my weight. Hormones play such a key role!

[@aitonyoung6793]

4 eggs 1 avacado 50g oats with skyr before gym and after gym salads with chicken or fish with 500gs lowfat quark and 35-40g whey protein

[@patriotiac572]

Thank you so much for all your excellent videos. Thanks to you I am on my fifth consecutive day of intermittent fasting (20 - 4) and I feel so much better already. I've lost a whooping 7 pounds in only 5 days. I feel so much better that I plan to do this for the rest of my life. Thank you again, sir.

[@zozomes4927]

I am not interested in doing diet, i am just practicing my listening English , i learned many new words Dr.

[@kathyjames9250]

Thanks for this great compilation. 2 years ago, I started by gradually cutting out one carb food each month, and replacing it with keto recipes, and I lost weight and reduced medication. However, during stressful times I find I gravitate toward comfort eating. When I started IF/Keto in 2020, your video on goal-setting was a really helpful tool for me, and I felt inspired. I realize at this point, I really need to think once again about all the great benefits I and others around me will enjoy by my taking good care of my body. I find real comfort in my Faith, which is not found in food in the long-term. I am definitely not enjoying all the weight-gain and other negative fall-out of eating wrong foods. I enjoy more time and energy for keto baking, etc., if I can slap together regular meals quickly with some prepared healthy foods (like boiled eggs, cheese, and carrot/celery sticks), for snacking and for meal prep. Also to put in the freezer a few main dishes, precooked proteins in portions, caramelized onions, plus frozen veggies. I also like to use certain canned broth, sauces, olives, etc. to add flavour.

[@michaelbarber4813]

Thought you couldn’t have carrots for low carb wish there was a real class to attend to share

[@kathyjames9250]

@@michaelbarber4813 Hi Michael, the only way I could do Keto at all was to find the best way to suit my own personality. I had to make changes gradually, just so I could even stand it. The hardest change was cutting out fruit in the summertime, and I opted not to the first year, but then I didn’t lose any weight either. I have a few carrots, but I add them raw to other salad ingredients and altogether that adds up to a lot of fibre, which makes the sugars go slowly into the system. I did my homework to find out how the body works. I think my real problem is I have a food/sugar dependancy, and I need to rely instead on God for my comfort. I find lots of reasons to get stressed, but it works very well to “cast my cares upon Him” in prayer.

[@twillabenge8955]

@@michaelbarber4813you are correct. Not supposed to have carrots.

[@theonewhoknows62]

I had A1c of 10.1, 3.5 weeks ago, wt 202 lbs, 62 yr old female, fatty liver. Big wake up. Knew I was type II DM, but did not monitor over covid, skipped physical 2022, so A1c climbed from 6.2 from 2021. Now using 18 hr daily fast, and two 24 hr fasts. Carbs less than 25 gm per day. Healthy fats, tons of non starchy veggies, moderate protein of all kinds. Average daily blood sugars now 125, and wt loss 9 pounds. Still wake up most days to mid teens FBS, but will figure out how to address this. Really working on stress, and better sleep. But no meds is my goal. My husband is also following this plan and loosing weight fast from his 270 pounds. Thank you doctor! I pass your nameto everyone!

[@JordyDeLang]

The only reason for me to commit to intermittent fasting was to cut out sugary foods and drinks. I used to consume over 200 grams of sugary foods every day, without gaining a lot of weight. But after watching a lot of your video's and others I found out that what I was doing couldn't be healthy in the long run. So sticking to a fasting regime means I had to cut out all the bad food and replace it with healthy foods to make it more sustainable. I still eat my occasional pizza or burger, but I try to mostly eat the things that I've been learning about the past few weeks. Cutting out the bad fats such as vegetable oils and replacing it with butter, etc, etc. The first week I had a terrible headache from abstaining from sugar. Now it's all okay, I do get hungry sometimes but I just try to remember that feeling hungry is not the same as being hungry. Somedays when I feel full and good I extend my fast to 24 hours without thinking about it. I might do some extended fasting for the health benefits later on, but for now I'm just trying to kick the habit of eating a ton of sugary foods. Thank you Dr. Ekberg for all the informative video's and helping us all with our health problems.

[@KingNoob308]

😊

[@Xyusernameee]

I have eat 1300 kcal (i am women), complete cut sugar, and gain weight 1kg after one week😍 autophagy is the best. So now I have 106kg, little bit more to grave 🥰

[@elaine8985]

Your calming voice is good for my health💗. Fascinating video as always!

[@GOOSE-se1hu]

Dr Stan is hands down the most knowledgeable and unbiased nutrition content creator on KZbin!!!

[@carrie893]

I'm on day 3 of omad. I jumped right into it, went from eating all day around the clock. Hopefully I stick to it. So far it's pretty easy, I tell myself if I can't take it I can have some bone broth. Need to lose 10 pounds

[@chitskirits]

I started eating every morning 2 soft boiled eggs and 30g of walnuts I love avocadoes so I had one avocado for lunch with some tomatoes feta cheese garlic and spinach for lunch, and I started noticing I wasn't hungry until the next morning before I even knew about this ketogenic diet the only thing I did is diversified after coming across your videos one day chicken the next day fish and so on and I started walking every morning I kind of fell in it because I felt better. I never noticed that I lost weight until 3 months later when I stepped on the scale

[@maryburger1232]

Starving yourself is NOT healthy !

[@hhlagen]

Well…this morning I feel like the guy in the photo looks. Truthfully I ate and drank everything in that photo yesterday. Had been doing great for the last 6 months. It’s just a bump in the road now. This presentation was perfect for me. I begin again today. Perfect timing for this video. Thank you Dr Sten!!!

[@nathalie_desrosiers]

That 'Weight Loss' magazine at 4:00 should be sued. It it wayyyyy too obvious it doesn't showcase the same person.

[@vvelaquex]

I just love the way you explain each topic. That level of detail is the key to understand how that applies to each person. After some months, I am in a 19 hours of IF, I am just doing it gradually as you explained in other IF videos.

[@drekberg]

Thank you Victor Velazquez. Glad you like the content. . I am thrilled that you have seen such great results. Keep it up! 😄

[@tootsiesgd2]

I drink a tea of cumin, dried elderberry and one lemon. I’ve heard lemon doesn’t break my fast and I know cumin and elderberry are good for insulin but do they break my fast?

[@armandomaduro9916]

Hi Dr Ekberg, thanks a lot! You saved my life! I have been on Keto life style for 3 months and 2 months on 12:12 intermittent fasting and I fell great. I used to have a very bad heartburn every single day and that was gone after my 3rd day on Keto. Thanks again. If you can please make a video to compare 16:8 intermittent fasting with 12:12, Thanks and congratulations for your great life changing KZbin channel!

[@doubleplay4]

12-12 is not fasting. You have the fast at least 16 hours to see any result.

[@wryterzblock]

​@doubleplay4 Plenty of doctors disagree and actually recommend 12:12 as a permanent option but okay.

[@pereslambe1757]

Been doing IF(OMAD) and I have lost 30kg in 3 months and some few weeks. I have also been eating unprocessed carbs like rice sweet potatos etc. No fruits, cheese, deep fries, no liquid other than water everyday. I also integrated walking atleast 11k steps everyday haven't miss one day. Also 5 to 7 days a week at the gym. I feel good. IF is the greatest solution to optimal health

[@lulusp1023]

On a two day fast now.......great information like always from you!!! Thanks 😊

[@itswiko]

Finally a man esplaining with the perfect terms! Bravo. Grazie. 🤗

[@kdw75]

I grew up eating 2 meals a day and never eating breakfast. Then in my 20s I started getting breakfast partly because I had read that it was healthier to eat 3 meals a day. I am pretty sure that along with other things made me get fat.

[@debcavagnaro]

Over a few months I moved to OMAD. For the first time in my life I am no longer obsessed with food-What can I eat and how soon can I eat it. It is wonderful!!

[@finagill]

What is your opinion of taking a break from fasts for a couple days while keeping carbs low? I believe it would help with muscle building and recovery.

[@debiwillis9045]

You should always keep your body guessing

[@finagill]

@@debiwillis9045 but is a couple of days enough, too short, or too long?

[@GeeMoney843]

I really want to change my lifestyle and make healthier choices. I've been challenged with my weight loss journey and j heard about this channel, while.looking at another channel. I'm excited to get on the horse and try again. I appreciate the way u break things down.

[@yamaryanariaafg8052]

Dr. Emberg, you have taught me to speak to my body and listen to him at the same time. I have been following your channel not for long ( I wish) for 3 weeks, but in short period of time. I have lost 10 kg . I feel amazing like never before and I have maintained my muscles at the same time. You are a blessing sir! You are the KZbin champ for me !👏🏽👏🏽

[@PrincessAlayna444]

I started watching this channel a week ago n I have the worst pcos n insulin resistance. When I started this channel I immediately went to grocery store n stocked up on avocado. Eating fish 3 times a week. I went from 185 to 178. No junk n I’m satisfied so much better. The hunger is harder at night time lol but I started eating more fruit to help the process easier to being fat adapted. I hope god blesses u deeply for this channel. It’s changing my life and my husband’s!! Thank you so much ❤

[@claudenormandeau9211]

I owe Dr. Ekberg a big thank you, for changing my life and this fasting guidance has been easy with his great videos.

[@rudolfdiesel7.3version31]

The great thing about your channel is that I can watch a video every day for a whole year. That’s some great positive reinforcement!!

[@drekberg]

Thank You Rudolf Diesel 7.3 Version. And then you can start all over again, because you probably need to reinforce some of the information. Plus as you evolve, you will pick up different things from the same video. Thanks for watching. 😄

[@jeffweber8244]

Been following Dr Ekberg's video advice for about 45 days. Have lost 24 lbs, with lot more to go. Recently been getting in sauna for 15 minutes a couple times a week after swimming. Not sure of its effects other than sweating. Been wondering what you know about sauna and any effect on HGH, cortisol, other hormones, and weight-loss??

[@PeteCorp]

Ha. The starvation definition was hilarious.

[@guibox3]

My understanding is that protein causing gluconeogenesis is not as bad as many in the keto community have made it out to be and many keto gurus are leaning more towards Atkins in this regard. There was a reason why Atkins diet was so successful and it emphasized a lot of protein. I would say, what about people doing carnivore? They don't seem to have a problem with fat gain caused by excess sugar storage due to protein. As a matter of fact, it was only when I did 2 months of carnivore that I actually broke through my weight loss plateau that had stalled me for over a year and a half. I was eating a lot of protein and not working out so... * shrug *

[@jodyjackson5475]

Yup. You got it. Paul Saladino explains it well too

[@dessalinesx5091]

Your videos had been extremely helpful since I started doing intermittent fasting again as of late November 2023. I am down -40lbs as of today . People needs to understands it’s a process, you must be willing to be consistent & disciplined yourself even on days you may not feel like it. It’s not a trend, it’s a lifestyle change ‼️

[@TalkingGIJoe]

Thanks for all the great advice! Over the last 9 months I have lost 60+ pounds and got off all my meds! Now... the hard part for me is adjusting my regimine to stop weight loss and go into stablization mode!

[@naanoruthamizhan]

2 good meals and a super light drink or coffee in the Morning is the key. The two good meals should cover all your nutrition needs. A good piece of any meat, cruciferous veggies, leaves, sea salt or pink salt, good fat and berries.

[@-darkstar-x]

1 meal a day, regular exercises rotating through different types weekly, little to no sugar and healthier no sugar light salt meals for over 3 years..... Can't lose a pound. Tried multiple variations with no effect.

[@nadezdachernykh1264]

What's your weight?

[@-darkstar-x]

@@nadezdachernykh1264 240 and increasing slowly

[@FoodiesVacations]

If the insulin cycle is 2 hours… why do you have to go to 2 meals? 16 hours of fasting leaves 8 hours which is 4 cycles. I eat at 10 am for breakfast. I eat lunch at 1 pm and dinner at 5. I’m losing weight. And my morning glucose is going down. I think what freaks people out is the idea of going down to 2 meals…. Not doing it too fast. Only eating 2 meals makes you feel like you are on a diet for life! Perception is everything.

[@Rhen05]

I simply love your videos😍😍 it helps me a lot. Thank you❤️

[@baflabies]

This channel inspired me to start fasting. And focus on healthyer food. Much apriciated !

[@jemtsuu]

this is so informative for someone who is doing IF. I started last year and it worked for me. I gained weight because of the holidays but now I'm losing weight slower. Definitely gonna track and check the pointers from here. :)

[@agauerm]

On a keto diet you would obviously have high fat and high protein, but almost no carb... Put intermittent fasting on the mix and you are golden. They say you don´t need to worry about counting calories on keto, but I keep it at 2000 calories per day max...

[@oldbat4383]

not high protein. medium protein. put those extra calories into fat.

[@agauerm]

@@oldbat4383 my body forced me out of keto, it gave me acute pancreatitis. Not doing this thing anymore, too dangerous.

[@markotrieste]

I have to say that, after two years of IF, now on OMAD, I feel like I am too prone to overeating. I don't know if it is just because winter or if I've adapted/stretched my stomach to eat more, anyway, I now must pay attention and force myself to stop eating, while in the early days of IF I'd lose weight without thinking/controlling the amount of food.

[@drekberg]

Thank You markotrieste. That is a good observation. We can certainly train ourselves to stretch the stomach and eat more and more in one sitting just like we can train ourselves in other ways. It is good to be mindful. 😄