The Best intermittent fasting simplified.

Intermittent Fasting Made Easy

Intermittent fasting made simple

So today , we’re gonna uncomplicate intermittent fasting and actually make it very easy for you .

Okay ?

It’s actually quite simple .I mean , intermittent fasting is basically not eating .

So it’s not starving .It’s just you’re omitting , all these frequent meals .It’s actually very , very simple .

But a lot of times people complicate it .

They wanna know , can I have my supplements ?

Yes .

You can have your supplements .

Can I have tea ?

Yes .

You can have your tea .


Can I drink water ?

Yes .

You can drink water .

You can have some coffee .

The point is that a true fast is just water and nothing else .

Okay ?

But if we’re adding supplements or tea or a little coffee , I’m gonna still consider that fasting , and you’re not gonna really break the fast .

Okay ?

Alright .

So here’s the big thing about intermittent fasting to make it really , really simple .

Let your body dictate when to eat

You actually wanna let your body dictate when to feed it .

Okay ?

When to eat and also how long you’re gonna go without eating .

hungry .

So the time may vary because you only want to eat when you’re hungry .

Okay .

And then not eat when you’re not hungry .

And it might sound really simple , but sometimes you have to explain it to people .

Because at the first hint of a little slight hunger , people just start eating .

I’m like , that’s not what we’re talking about .

Because even in the morning at 8 o’clock AM , you have a hormonal spike of Cortisol .

That’s an adrenal hormone .

That’s a stress hormone .

That will make you a little hungry .

So you may find right in the morning , wow , I’m hungry , and then that passes , and then you’re not hungry .

So slight hunger is you wanna just keep going .

Ignore that .

What I’m talking about is a strong hunger .

Stomach pains , you started getting light headed , weak , grouchy .

That means it’s time to eat .

Especially in the beginning , you’re gonna have this you’re gonna feel fine .

All of a sudden you’re gonna have these symptoms , and that’s just a blood sugar crash .

 blood sugar

So you’ll have to just get used to it .

But the more and more you do this , the more you’re gonna go from sugar burning to fat burning more efficiently .

That takes time though .

Okay .

So another factor is the estimation of effort it takes to really get into this hardcore .

So you’re fully in the keto where it’s comfortable .

You have cognitive benefits .

You feel focused .

You have concentration .

You have memory .

You can actually learn faster .

So that’s gonna happen over time .

But for some people , it could take 3 to 4 months .

Okay ?

And I’m talking about weight loss too , especially , in your midsection and your blood sugars .

It just might take time because your whole life , you’ve done this way and now we’re trying to undo it .

And it does take some time .

So go into this for the long haul and just , give it time .

Okay ?

Alright .

The other thing I wanna talk about is how to start this whole thing .


Why you should cut carbs

The first thing is , like , let’s say for you you’re doing all these multiple meals per day .

You’re doing snacks .

The first thing is to lower your carbs .

Okay .

That’s number 1 .

That’s automatically gonna start helping you be less hungry so you can go longer .

So now you go 3 meals .

No snacks .

Okay .

That’s the first goal .

It’s really important to add enough fat , okay , to go from one meal to the next .

Very , very important .

It’s also important to add enough vegetables to also help you go from one meal to the next .

A big mistake that people make is they try to do this without enough vegetables .

You need vegetables for the potassium and the magnesium and the other minerals and vitamins that help heal insulin resistance and help lower insulin as well as the fiber that feeds the microbes in your gut , and that produces something called butyric acid which helps insulin resistance .

It decreases hunger .

It helps blood sugars .

It feeds the colon cells , and it helps your immune system .

The combination of , good fat and vegetables is gonna help you go from one meal to the next .

 intermittent fasting

How to extend your intermittent fasting

And then just let your body , dictate when to eat .

So you’re gonna find you can go longer .

So you skip the breakfast .

Now you’re at 2 meals a day , and now you start to squish those together slowly .

Okay ?

Let your body tell you when to do it to the point where you’re not hungry anymore .

So then you just do one meal a day .

A lot of people are doing this , but you wanna work up to it and just kinda keep it really , really simple .

Give it time .

These are just principles .

Tea through the day .

There’s a tea called houdia , gardenia , which is basically a an appetite suppressant tea .

It’s very very powerful antioxidant .

You can try doing that if you wanna actually have it help you a little bit .

There’s other teas as well .

You can keep very very busy because there’s nothing worse than you sitting at home from the computer and watching the clock .

Like , what am I gonna eat ?


More intermittent fasting tips

So you wanna probably get out of the house , go somewhere because that can really help you find some activities , but don’t just sit and , at home .

Alright .

Sea salt , very , very important because if you don’t consume enough sodium and you’re drinking water , you’re diluting a little bit of sodium because you may not have enough reserve in your tank of minerals that to draw on through the fasting .

So the way that you know , that you have enough sea salt is that you’re not having any headaches .

You’re not feeling weak muscles .

You’re feeling strong .

But a lot of people have side effects because they’re not doing enough sea salt .

Okay .

I would do one flat level teaspoon a day .

You can put that in your food .

You can even make it mix it with water , some of it not the whole thing , and drink that down .

Electrolytes are very very important too for potassium , magnesium , calcium .

And , find one with high potassium .

And then that will actually also help you have energy through this as well because when you make the transition , you need these nutrients .

You don’t also need to be vitamins too .

So I just wanna throw that out there .

Nutritional yeast tablets would would help you , but that will just make the transition smoother .

some tips to get you started.

1. Let your body dictate when you are going to eat. When you start to feel hungry, this is when you should eat.

Slight hunger that passes is not real hunger. When you feel light-headed, grumpy, and have hunger pains, then that’s when you should eat.

Keep in mind that you will have a slight hunger at around 8:00 o’clock in the morning. This is because the body will have a hormonal spike of cortisol, the stress hormone, which could make you slightly hungry and then passes.

2. You can take supplements when you fast. As long as you aren’t consuming supplements with lots of calories, then you are in the clear.

3. You can consume low-calorie or calorie-free beverages. Things like unsweetened tea, coffee, and lemon water are fine to have while fasting.

4. Lower your carbs. This will automatically help you stop feeling hungry throughout the day.

5. Stop snacking. Start by eliminating snacks throughout the day. You should have a maximum of three meals. Once you have that down, you can lower your meals to two or even just one meal a day.

6. Skip breakfast. This should be the first meal you skip as you start doing intermittent fasting. This will help you increase your fasting period greatly.

7. Consume plenty of vegetables during your eating window. Most people don’t consume enough vegetables to hold them over until the end of their intermittent fasting period.

8. Drink Hoodia Gardenia tea. This is a natural appetite suppressant.

9. Keep yourself busy. If you are busy throughout the day, you won’t get bored and resort to eating out of boredom.

10. Take sea salt and electrolytes to avoid headaches and fatigue symptoms. Too much water without electrolytes will

11. Have healthy food available for when you are hungry. You don’t want to be caught off guard with your hunger and not have healthy options around.

The last thing I wanna talk about is just , make sure that you prepare for what you’re gonna be eating .

So let’s say for example , you don’t really know when you’re gonna eat because you’re gonna go as long as you can with until you’re hungry .

Bring your food with you if you’re going somewhere , but just be prepared because what we don’t wanna do is be like , wow .

Now I’m really hungry and I have no more food because the problem with intermittent fasting is that , the timing of it .

You know , it’s like it’s sometimes it’s hard to time exactly when you’re gonna eat and coordinate that with other people .

So have your food available so you can go to the correct food .

And if you don’t know about that , I put a link down below .

I think I the intermittent fasting , and I think I made it easy for you , hopefully .

So if you’d like to participate , I can’t promise that you’ll be the person that I’ll choose .

So here’s what you’re gonna do .

You’re gonna take a picture of what you’re eating , a close-up , okay , of one day , how frequent you’re eating , like as an intermittent fasting .

Is it one meal , 2 meals , and anything else that you’re drinking or supplements ?

And go ahead and add your height , weight , and age and any major body problems that you’re having .

And what I’m gonna do is I’m gonna analyze that to see what you’re doing correct and what you need to improve .

Dr. Berg

I am a health educator specializing in weight loss through nutritional and natural methods such as the keto diet plan and intermittent fasting

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