Fasting Doesn’t Work [Without These 4 Things]
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- เผยแพร่เมื่อ 18 พ.ค. 2024
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Intermittent fasting is the practice of consuming your daily calories during a shortened eating window. Doing this helps you stabilize blood sugar levels and naturally reduce your calorie intake, leading to more efficient weight loss. The challenge is that to get the benefits, you have to train your body to comfortably go for long periods without food.
That is not a small obstacle, given today’s 24/7 access to highly appetizing foods. But anyone can achieve it with the right approach. This video shares four things that must be in place for fasting to work for you.
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - แนวปฏิบัติและการใช้ชีวิต
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My toughest time is between dinner and bedtime - I was so used to eating chips, oatmeal, ice cream, cereal, whatever, right up until I went to bed. It's weird, but I find that if I just brush my teeth after dinner instead of waiting until bedtime, it's easier to resist food.
Good idea thanks 👍
Chewing diet gum helps
I do this too. I love to drink a glass of cold water right after brushing my teeth. Most foods also taste awful with toothpaste.
I also found that having a job to do, keeping busy, change the sheets, do something when a craving hits, works. Now that spring is around the corner, I am cleaning up leaves outside, and pulling weeds.
Most American adults have completely forgot what actual hunger feels like. They mistake cravings for hunger. It's the brain craving sugar and processed carbs that causes eating all day long. It's no different than a cigarettes' addiction.
I have used IF for over 10 years. I went from eating 4 to 5 meals a day to fasting 18 hours a day. I have done several 5 day fasts and many 3 day fasts. Sometimes I will go 20 hours a day fasting. It depends on how I feel. I have never been overweight. I started IF because I felt I was becoming insulin resistant. IF works for me. Being hungry isn't the end of the world to me. I drink more water or just stay busy. No problem. I'm 82 years old. No meds and never get sick. When I started, I was a vegan. I just wasn't able to get enough to eat as a vegan. Now, I call myself a cheating vegan. I still eat healthy but have added some eggs and dairy when I feel like it. Thank you for the video. Makes sense.
The no dairy and eggs by vegans cracks me up. So I guess babies are cheating vegans? Hint; milk is NOT a meat product. LOL
Eggs technically are not either; they haven't been fertilized.
Wow! Thanks for sharing! Praying for your strength and I hope my loved ones will also be as disciplined as you when it comes to fasting and making lifestyle and dietary changes, and to be 82 with no meds! Praise God!
65.🥗🥗.. vegan for 7 yrs, cheating vegan for 2, 18/6 IF just realized 1 year😊😊😊😊
There's a label for that eating. It's Ovo-Lacto Vegetarian. I used to be that. Now I'm just an omnivore who focuses on vegetables.
I wish you could talk to my husband about not munching on carbs (popcorn, tortilla chips, saltines or other crackers, etc.) and filling p between meals. Because he won't eat much during the meals, he thinks he doesn't eat much. Like the snacking doesn't count.
He's 80, and thinks it no longer matters. I'm 60, and convinced he doesn't have to feel so bad and choke down so many pills.
Sorry for the vent. Thanks for the inspiration to try, try again.
@@keepdancingmaria True, but I don't have a problem eating a steak if I feel like either. What I don't do is snack between meals. IF daily with an eating window never more than 6 hours.
No problem with the venting. I don't blame you. You need to convince him that it does matter. Probably more now than ever.
Been eating after 10 30am and stop at 6pm for almost a year now and it's one of the best things I've started doing for my health. Doing that and staying away from sugar and all processed foods is the way to go.
What do you eat then?
@@rachaelt3294 lots of stuff, but only natural nutritionally dense foods. Whole meats, nuts and seeds, leafy greens, broccoli, berries, raw cacao, plain greek yogurt, lemons, eggs. More meat...
Once a month I'll treat myself to some doughnuts or a cake or something because life is worth living.
@@rachaelt3294real food self cooked... You learn cooking and appreciating other's cooking....
❤
So do you not eat fruit at all? Or dark chocolate?
This was brief, but inforrmative. I like that its only talking and no background music or other distractions. ❤
Yesss...Brief is how it should be. I get annoyed when a video title says, "Do only these 2 things..." and the video is like 50 minutes long. 😭
Me too!! There is no need for background music
Enlightening & informative video.
Plus, her tone of voice relaxes you.
It’s nice to be treat like an adult. Great stuff
I really like Dr Becky’s quiet, calm, demeanour. Loads of good info delivered with a likeable personality. X
She's so right. I quit smoking cigarettes 🚬 and wondered how come I'd strongly crave smoking only after eating processed food. They're poisoning us folks
Way to go. The familiar pattern will go away with time.
@brendareed5050 I don't think it's that simple. The chemicals used in cigarettes to keep you addicted are also found in cocaine. It makes it almost impossible to quit. If similar addictive chemicals are in the processed foods. I don't think it just goes away. These chemicals change brain chemistry. If after almost 9 months I'm no longer craving cigarettes until after I eat sugar or processed foods, something is wrong there. I know people who still crave cigarettes years later. Something is not right.
Yes and on purpose
I've recently started on a 15 / 9 regime [eating within a 9 hour window, starting around 9 am] and the first thing I noticed is that my sleep seems to have improved; I sleep longer and deeper than I used to when snacking during the evening. A wee tip; when your stomach feels empty during fasting, send a message to your brain so that a negative state becomes positive - I find mentally repeating the phrase "lean and clean" creates a positive response to an empty stomach.
Food addiction is real. Great presentation of the mechanisms involved.
True. Been there.
Yes , but only takes a few day of eating clean unprocessed food to get over the addiction.
I've been intermittent fasting for years. I started with 12/12 now I've been at 18/6 for a long time. I can only confirm that the feeling of hunger really disappears and the craving for sweets is no longer there. only the desire for salty and spicy overcomes me again and again. but nobody is perfect right 😁
Salt is an essential electrolyte. Recommended reading: "The Salt Fix" by Dr James DiNickelantonio
The fasting hours include sleeping hours, for example, I have dinner at 5pm and eat again the next day at about 11 am. Also, is it ok to drink plain black coffee during fasting hours?
@@micaelagomez363Yes, it is ok to have coffee when fasting. Even coffee with butter and MCT oil - the famous "bulletproof coffee" - is popular with veteran fasters, because none of those things will trigger insulin and break your fast.
But not milk. I wouldn't add milk because of the carb content from milk sugar. But even fasting purists will still sometimes drink just plain coffee or tea.
In the days when I was restricting salt for my blood pressure, I believed sardines, hot dogs, potato and corn chips and store-bought rotisserie chickens were my favorite foods! I literally craved them!
Then, to reduce inflammation, I had to eliminate plants from my diet for a time and eat only meat. And at the same time, because on such a diet, there is a tendency initially to lose electrolytes (salt, magnesium and potassium), I started to salt my food again but only "to taste" AND to add powdered electrolytes to my daily diet.
And to my great surprise, I lost ALL desire for those "favorite" foods, so much so that I even gave away all my packs of hot dogs that I kept in the freezer! It turned out those cravings were only my body telling me I needed salt!
And now, after several months of this, the only hot dogs I can stand are Costco's, but even they make me feel queazy afterwards; I NEVER eat rotisserie chicken anymore, preferring to air-fry my own; and whenever I desire sardines, I eat them because I know that's just my body telling me I need more salt. (And anyway, they are really healthy, lol.) And if I ever feel a desire for salty chips again, I will just eat some sardines (or bacon) as well, for the same reason.😉
P.S. My guess is, if you check the labels of the "spicy" sauces or foods you sometimes crave, you will find they are very high in salt too. And so, a little shake of salt on the tongue or in water, or even better, a packet of electrolytes in water (especially sparkling water) will, I predict, take that desire right away!😉🤗
Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
I love IF. I have my morning coffee with whipping cream. I don’t eat until after noon sometimes I get too busy and don’t eat until around 2 pm . Never eat anything after 6 pm. I drink lots of water in between. Usually with squeezed fresh lemon. Hot lemon water at night. Walk twice a day. It all seems to help. 64 no meds.
Breakfast cereal should be added to the list of foods that trigger hunger.
thank you for the effort and sharing. i am a 69yr old male. i have been practicing a 16hr fasting state for the past 6 months. i work out over 150min+ per week. i drink 6 10oz glasses of water a day. the last glass of water i drink with apple cider vinegar. with all of the above, surprisingly i could not lose a pound (that said, i am pretty fit!). last week, for the first time in my life, i started counting calories. i put an app on my phone and listed everything i ate (2 black coffees+two meals+very small snack). i shed 3lbs in the past 10 days. shockingly, it was portion size which had been my undoing. thumbs up.
Right! It doesn't work for everyone!
Anything requiring willpower will fail, in the long run. For me after a month without (sugar, flour, juice) I started fasting, first 3 weeks without breakfast then one day of water. At that moment, it's like opening a cage and letting me out. Life STARTED. I am 47, I got rid of ADHD, hunger, snacking, and acquired a clear mind and numbers memory THAT DAY. Then I felt more bouncy and started walking a little every day, my instinct says this time this is for good, I will no longer bounce back after a diet, because there is no diet, this is a rock solid lifestyle change with no looking back. I feel like 200% each morning after magnificent sleep. Poop is nice. I'm now a magnet with people, work is great, love is great, and I feel deep happiness and I am grateful. I use no will power, this is just bouncing from feel good to feel good in a flower field. Weight is just a side effect, just buy new trousers and don't care anymore.
Nice!👌🏾👌🏾
0😊😊😊😊😊
So two cups of coffee per days each with a 1/8 tsp of sea salt is a good way to replenish electrolytes. FYI, one teaspoon of sea salt has 50% of the RDA of magnesium. Google search is wrong when it says there's no significant amount of magnesium in sea salt, start with the ratios magnesium to sodium in sea water and go from there...
Beware of drinking too much carbonated beverage. A friend of mine was having back pain and she went to her doctor and he said a lot of people who drink too many carbonated beverages can get painful joints and back pain and heartburn.
There is a bakery near my house. The aroma each morning is diet killing!
Hello pretty, I was just goin through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
I've been intermittent fasting for years without even knowing it. This behavior simply became habitual, second nature, without any real conscious decision on my part to do it. And it's easy as long as I have something to concentrate on, some meaningful activity like work, exercise, writing, etc. I have found that hunger inspires great focus and when I'm focused, the hunger pangs go away which further feeds my focus. Commitment is the only requirement and belief that it can be done helps.
LMNT is very expensive. I make my own electrolytes in a quart jar of water with 1 tsp. Of salt, ( redmans), plus 1/2 tsp. Of creme of tartar. I drink this all day and then take a magnesium supplement in the evening, helps sleep.
This is all so true. I’ve been doing IF for 3 years now and it is so, so easy to maintain a 16/8 fast each and every day. Some days, I can go 24 hours and do OMAD without getting hungry. I’ve also cut out all processed food and sugar, and while I know that that food tastes amazing, I have the willpower to say no. If I can do it, anyone can do it. You just need the right motivation.
i was always hungry.
@@jones2277 For me, I couldn’t just go low carb cold turkey. I had to gradually ease into it. First off, you need to find out just how many carbs you are eating everyday. I was shocked to learn I was eating 400-500g per day! I had no idea I was that out of control. So what I did at first is cut down to the normal 250. Then gradually decreased from there. Now, a normal day for me is 50-75. This is easily sustainable too. Same for IF, gradual change. Didn’t start with a 16/8, started with a 12/12.
this is so motivating.. thank you!! 💕
Wow... thanks for sharing.
This was explained so eloquently. Thank you for your awesome videos.
I checked LMNT has wrong sodium - potassium ratio: sodium 1000mg, potassium 200mg. From what I know we need a few times more potassium comparing to sodium. So the ratio is totally wrong. Also: sodium you can get very cheaply by adding Himalayan salt to water. So effectively you pay a lot of money just for sodium - being the main ingredient, effectively wasting your money. This is a common problem in various electrolyte products. Be aware of it and look carefully for good electrolyte. Good electrolyte should have 3 times more potassium than sodium. One would expect Dr knowing that ..
Thank you for pointing this out.
Thanks, so what do you use and recommend instead?
@@gjdriessen1I don't recommend any particular product. However so far I found 4 products having good potassium : sodium ratio. Example: Dr Berg's electrolyte. Always look for electrolytes having at least 3 times more potassium than sodium . Most electrolite products (like LMNT sponsoring this video) have much more sodium than potassium. With LMNT you are making things worse for your body and also wasting your money. Most people consume too much sodium and too litle potassium in their diets. So when they take LMNT they make already a bad situation even worse. I think Dr. Gillaspy made a serious mistake promoting this product.
Dr. Berg spoke on potassium coming in tiny tiny doses. Which is why he recommends eating green leafy veggies about 7-10cups a day to get your real potassium needs. I buy packs and packs of different green leafy veggies or salad packs and eat 1-2 full packs of them a day. So I don't rely only on the electrolyte tabs I buy or multi vitamins. You just gotta eat your veggies.
@@pennyproud1621 You really only need to take electrolyte drinks when fasting (or some extreme exercise). Otherwise you get them from food you eat. However some people are deficient in potassium due to poor diet, so it might help taking potassium, eg 1000 mg tablets. THe problem with people who sell electrolytes: they want you do drink it every day (so they can make money), which makes no sense. The way I see it: if you fast longer than 1 day it would be desirable to drink electrolytes (however electrolytes with the good ratio of potassium to sodium, eg 3:1, LMNT has bad ratio, so forget about it).
My own experience with starting intermittent fasting is that the best way for me is the opposite of the "start slowly and add hours to your fasting window gradually" approach. That just gives me a month-long period of hunger and discomfort. For me, it's better to start with a 1-week water-only fast, which quickly puts me in ketosis, reducing hunger and cravings. It makes me fat adapted quickly. Then, when I start eating after a week, it's smooth sailing and staying away from carbs is easy. It's far harder to have willpower for weeks and weeks on end gradually shrinking the eating window. Better to muster a large amount of willpower for one week and then relax. But we're all different - this is just how I work.
Having been doing It for 6 years now. I don't feel hunger at all. If I eat early on a weekend I feel awfull.
It was hell at the start but now, I can't do without it.
Fasting is really wonderful. It is difficult at first but rewarding afterwards. I have coronary artery disease and I fast 14-16 hours a day as much as I could.
Thanks 🙏 doctor, I’ve been doing intermittent fasting for more 6 yrs by now, I’m 64 yrs. what ever you said absolutely right… ❤
Excellent point doc 💯
Feeling hungry can be dehydration... Staying hydrated is key...
Beautifully presented; thank you.
Fasting should be easy for most people, because you are sleeping through most of it, especially if you are getting 8 hours sleep. Drink lots of water and keep junk food out of your home.
this is such a calm, concise and sensible guide. It lines up exactly with my experiences.
Excellent video! Makes so much more sense to me! My IF journey is just beginning and i appreciate your calm, direct ang informative approach very helpful!
Concise, Real, Informative and to the point. Thank you so much this is definitely a huge help
Enjoyed the discussion with Tyler Merritt. Thank you!
Thank you for this video. Very informative and extremely helpful.
Accurate information! ❤
Thank you So much for sharing Been trying to to get back on a fast but found it hard with life stuff happening So happy I happened to come across this Now looking forward to a brand new start 😊
As a 64 y.o. with a fit Dad bod and a very long and durable chocolate habit I have learned a few things regarding IF. The first thing is that it can mess up sleep. The second thing is that it can be very distracting at work because if you are not shifted over into mild ketosis, then you will have a glucose deficit and not be thinking clearly. For those reasons I usually engage in IF starting at dinner then go for a long (2-3 hrs) bike ride at night and go immediately to sleep and don't eat again until lunch next day. The empty stomach which keeps me awake is offset by the mild fatigue which makes me sleep. Also the long bike ride drives my glucose down to about 90 mg/dL and ketones right to the edge of ketosis at .5-.7 mmol/L. So I get an immediate restorative sleep with low insulin and glucose/fructose levels. As an aside I do not have to contend with traffic danger and UV sunlight exposure after dark (Sunday -Wednesday are best). My A1C hovers around 5.0-5.2% with 6-8 hrs/week zone 2 exercise and significantly high daily sugar% chocolate consumption. I do not recommend night riding for women.
Very supportive video, thank you!
Thank you!! Awesome video and great information 😊
Great soothing voice. Thank you doctor Becky
Great info Dr. Becky - I totally agree! Pre-covid, I had a long commute and didn't want to take the time for breakfast. Lunch made me sleepy, so I didn't eat that also. Just dinner 6 or 7 days a week. Kept the same schedule after I started working from home. So true about the toxic food environment - crappy food available 24/7.
Great video. I like this lady. She is very calming. I also ordered lmnt, while watching her video . I'm starting my 3 day fast in Monday. 😊
Outstanding info and presented in a very concise fashion. Thank you, I am going to give it a try.
This is one of the best video on fasting! The info on trigger foods is so good. Who knew that my trigger food is nuts! No more nuts on my feast days.
This is the most accurate video I have seen. She is so correct with the fact that the hunger during the fast comes ….. but if you ignore it and realize it will pass soon, it goes away. #2 correct fact is that your hunger goes away when you get used to fasting…..we fast for 18-20 or so every day with success with no hunger. Amazing how it works. # 3 correct fact is that if you eat excess carbs at your eating window, you will not be able to stop eating. Everything she said in this video, we experience in our fasting life. It is a great lifestyle to cut down on your hunger and feel satisfied. Great on your grocery bill also.
Thank you for always sharing exactly what we need ! Hope you are well❤
Thanks Dr.Gillaspy you maid it so easy to understand and you take time to make clear .
I agree that I can, and I have trained my brain to not feel hangry before I am ready to break fast. I do a 16/8 IF routine, but it's not always on the clock. Sometimes, depending on my busy days, I might have my last meal between 5 - 7 p.m., so I break my fast between 9 - 11 a.m., accordingly. Sometimes I even manage to eat my first meal even later; by noon or 1 p.m.
You don't really have to "train the brain" after the initial transition phase if you've also eliminated processed foods and sugars - at least, not if you have any body fat to lose - because once the body has retrained itself in how to burn fat for fuel instead of glucose, the body will be supplying it's own fuel and you simply won't need food in the same way anymore.
Excellent video. Thanks for sharing
My biggest craving trigger is watching fasting videos like this!
That was amazing and practical. Thank you so much.
Best fasting advice I’ve heard.
I'm doing intermittent fasting for about 3 years (basically when I started keto). The more fats I consume (and of course less sugar) the easier it is to fast (which for me is 19-22 hours per day). Having a physically moderate job doesn't create any issues, in fact it is hands down the best way to burn fat. No hunger pangs and when there are some weak feelings of hunger - a bit of black coffee or green tea does the trick immediately. But the biggest thing is just to be physically busy. In weekends when I rest more, watch YT videos - then I have to battle some sugar cravings. So I would like to recommend everyone some mild black coffee or green tea as they don't interrupt fasting and autophagy.
Thx!
Such a great video with important content. Thank you for sharing.
Excellent video. Greatly appreciated❤️
Informative and calming voice. Subscribed.
Thanks Dr Becky- I am OMAD & really love my way of life, I appreciate you & the help you provided a few years ago when I first decided to go OMAD... awesome!
Great info. Well presented.Thank you so much.
Thank You. In short time giving all essential hints that are relevant. Congrat, God bless You👌🏽
The doctor’s calm demeanor & in-depth knowledge helps to understand & the learning process more interesting ❤👏🏽
Great video. Straight and to the point. Well done! Cheers/B
Thanks Dr Becky always good to come back and get a refresher course from you - carb creap is just too easy a trap
This was a very valuable and informative video. Thank you
Your videos n how you explain thing are refreshing! Thanks for being a blessing 👏🏼
7:52 # 3 Exercising Your Fasting muscle
9:09 Understanding Hunger (10-minute Timeout)
@katapultleadgen Your new admirer is looking at photos to find women to scam. Be careful!
Super helpful! Thank you very much for making this video🙏🙏🙏
In keto hunger is no problem. I am never hungry and have a 6 hour eating window. I am 78.
Excellent as always. Thank you!
Thanks for sharing your knowledge
This is great information. Thanks for sharing.
Jason Fung has some good tips also.
The "understanding your hunger part was the best part for me. Number has been the one that made me feel like I was not succeeding in my fast. Thank you very much.
You are right Dr. Becky, certain foods are so delicious that our mind keeps wanting more and more, for the same reason, I only sometimes eat mangoes because it is hard to stop once you have 1. I instead prefer less juicy and less sweet peaches and pears because they have a lot of fiber, less sugar than mangoes and they fill up stomach more. I also add carrots in my salad for the same reason; not very tasty but stomach fillers.
Thanks for your program. Good presentation.
Great info here Bec,
Thanks for having no annoying back ground music aswell, Cheers..
This is one of the best explanations of the effects of 'grazing' has on the body I've come across. All the information presented here is so important to those of us working from home, or anywhere that food is constantly available. Dr. Becky, you've just enlightened me why I've been struggling with increased grazing and weight gain; I chalked it up to stress, but now understand the mechanism and how I can get back into healthier eating. Plus this video is exactly what I need to position myself to try any fasting at all again, so that I can succeed at it. Thank you so much.
That's great to hear! I wish you the best!
As always a good show 😊
A great video with plenty of information to get fasting right.
I have a soda machine and have a dozen 860ml bottles (about 30US fl oz) which I fill each morning and consume through the day, usually triggered by hunger pang. I flavour them with home grown limes lemons or grapefruit juice. I've just purchased a cold press juicer and have starred having a shot of ginger in the mornings. I try to get down a litre of water before before my morning coffee, usually around ten. I do that to avoid cortisol spikes. Breakfast soon after is a couple of poached eggs over smashed avocado. I enjoy this combo so I've brought a couple of avocado trees to plant out to add to my garden.
I've lost 30kg over past two years
and have another 20kg to go.
Thank you Dr Becky for helping us with your valuable insights.
Once you are settled into a schedule you can cheat on occasion. Sometimes I have a cookie or two, but only after my main meal. I don’t have a weight issue, though. If I did, anything extra would be an even rarer occurrence.
I don’t eat for anywhere from 6 to 11 hours before bed and get better rest for it.
I recently found your channel and would like to voice my appreciation of your calm way of presenting. It is such a welcome change to many of these channels literally screaming at you, all sounds mixed to the max combined with this typical American overexcitement. My European ears say thank you!
love the content and your calm, smooth and wise way of explanations :) keep up the good work!
I feel the same. Dr's voice is so calm and her content is so understandable.
Great video!
in 2012 I used carbonated water to break a diet coke habit - perhaps 8 cans a day....terrible. It worked.
Like Hank Hill says:
There's no sweeter taste than self-discipline.
Thank you! Great information as always!
Hello pretty, I was just goin through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
@claudiaallshouse7963 Be careful, James-ur2rb is replying to women with the exact same comment, looks like a scammer to me.
Adaptation mostly takes around 3 days to eliminate discomforts like hunger, and headaches, from dry fasting for healthy people.
❤thank you, doing a 20 hour fast
thanks for sharing.
Such a good video, thanks Dr. Becky!
Hello pretty, I was just goin through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
@susanfindell6154 Be careful James-ur2rb is replying to only women with the exact same comment, looks like a scammer to me.
Over dry foods, we have Lemonade and even soups, these still allow you to lose weight and are known as pre-workouts. This also means that a lot of people assume dry foods are great or wet foods like stew that are carb loaded so high, that you minus well, be eating the dry food. Only soups and pasta soups will allow you to lose weight, pasta is often made with fruit and vegetable broth. The point, incorporate several light soups that provide you saiety and are not carb loaded. Pasta is not carb loaded (or rather allow those in temperate climate to lose weight or maintain hydrated, same with the tropics)...unless all the ingredients were changed.
Thank you for sharing this informative video
Thank you doctor❤
Thanks so much for this!! Very helpful!
Hello pretty, I was just goin through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
I started your 1 2 3 plan over 4 yrs ago and lost 15 lbs. I've gained and lost it about 3 times since. Vacations usually get me off track and it snowballs from there when i get back home. Currently i do 20:4, but am not going anywhere with losing the 10 lbs i need to lose again. This video encouraged me to stop eating my trigger foods during my eating window even though i don't really struggle to fast 20 hrs.
I go off track house sitting at others homes
Always learning from you Dr ,thanks
52lbs down from fasting beat thing I ever did😊
Good sources of potassium: coconut water, cream of tartar (1/4 tsp daily)
Good information . I have done dry ramadhan fasting since I was 11 years old and now at 48 when IF is so highly recommended I have done 18 hours wet fast for a year now. Honestly after dry fast practice , wet fast becomes so easy 😄
So true! Both kinds of fasting have different flavours. The beauty of Ramadhan fasting is the consciousness of community participation, esp ifhtar. The downside of Ramadhan fasting is that people often gain weight ….”revenge eating” at Maghreb.
Great video very informative thanks.