Name: 如何做間歇性禁食的嚴重減肥 | 伯格博士（How to do Intermittent Fasting for Serious Weight Loss | Dr Berg）
Uploaded: 2021-06-02T03:04:07.000Z
Duration: 7 min 39 s
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hey guys dr. Berg here in this video we're gonna share with you the power of

intermittent fasting okay now intermittent fasting is a tool

it's not a diet it doesn't tell you what to eat it's a pattern of eating okay

it's as a pattern of eating and not eating that you it's not about cutting

calories it's just changing when you eat and when you don't eat okay so that's

all going to talk about so why would you want to do this anyway because it is one

if not the most important factors in weight loss okay let's talk about why

because it triggers two main hormones in your body the most powerful ones one is

growth hormone which is anti-aging and the most powerful fat burning hormone

there are six fat burning hormones growth hormone is the most powerful fat

burning hormone to protect your muscles to build lean body mass and also

just to lose actual fat okay and then you have insulin insulin is also a very

powerful hormone in that it actually will help you store that if you want to

gain weight which you don't want to do that you want to lose weight but here's

the thing and the presence of insulin you cannot lose weight it's such a

dominating hormone it will block growth hormone so it's the hormone that makes

you fat it's the hormone that gives you the gut if you see someone with a fat

gut they have too much insulin so these are the two powerful hormones that

you're going to influence now let's look at what's happening this tool or

technique can really heal insulin resistance where you have the pancreas

pumping out way more insulin than you need five to seven times because what

happens when you have too much insulin the cells start blocking it and then

your body doesn't get the return communication so it's like talking your

child and they have ear plugs you're going to increase your volume because

the person is ignoring you there's no two-way communication so but the

pancreas doesn't get the feedback that the insulin is connecting its sends more

insulin through the channel so you have a

situation where you have resistance of insulin it's not working low insulin in

the cell low glucose but then you have high amounts of insulin in other places

which is very destructive causes pre-diabetes it creates a lot of

problems okay so what we want to do is we want to

start where you're at and then graduate this way over time it's kind of like

there's different levels of intermittent fasting from not intermittent fasting to

some serious fat burning over here so let's say you start with five meals a

day or six meals to six meals a day you have breakfast lunch snacks some people

do breakfast snack lunch snack dinner snack right that's a lot of people that

do that the principle of intermittent fasting hormone only is that every time

you eat you spike insulin see people have thought that only when you eat

carbohydrates you spike insulin no no eating in general will increase insulin

no regardless of what you eat even if snack you if it's healthy so we

have a situation where this person's spiking insulin all day long our bodies

they're not designed to eat and graze all day long so we want to switch to

three meals a day with no snacks okay so that's the first step three mils a day

no snacking the ability to go from one meal to the next without being hungry

involves eating more fat okay so you have to add more fat to that meal I'm

gonna put some links down what to eat but this is this videos not about what

to eat it's about the pattern so you get three meals here and then if you want to

take it to the next level and burn even more fat you want to do a pattern of 16

to 8 16 hours of fasting an eight-hour window of eating okay so let's say you

get up in the morning and you're not hungry well don't eat wait until you're

hungry the ideal situation is to go for hours when you wake up for at least four

hours before you eat the first meal so let's say you're you get you eat at 10

o'clock okay in the morning so and you got up at

6 so that means that your last meal is going to be

six o'clock at night so you have an eight-hour window where this you might

get up and eat at 8:00 then you might eat at 8:00 at night so you really

haven't given enough fasting a little bit in between but not the real power of

in a minute fasting is through the night and in the morning and that actually at

like at nighttime when you're sleeping and then in the morning that's when you

really have the uninterrupted serious fat burning not necessarily is much

between the meals but it is a factor so that's why we want sixteen hours of

fasting with this so we try to keep that window and you have your three meals

okay does that make sense now if we want to take it even further and really turn

on the fat-burning you we want to go to two meals but we want a window of 20

hours of fasting you know what that would do to your your waistline your

stomach so we go for 20 hours fasting and only four hour window of eating so

we want we want to get up and wait until let's say twelve o'clock or one have the

first meal and then have the next meal four hours later so let's say you get

you eat at 1:00 then your next meal is at 5:00 okay so you have four hours

there where you basically you ate but then you have 20 hours of serious fat

burning if we then add in a minute fat exercise to that high-intensity interval

training then it's it's over that would be the icing on the cake well maybe I

shouldn't say I see in the game that's gonna be the meat and potatoes no don't

don't listen to me but the point is that it's going to take some time to

transition over to these different levels okay don't think it happens in a

minute if you've destroyed your metabolism through dieting or the HCG

diet which is 500 calories or some other stress event then what's going to happen

it's going to take some time to gradually kind of move over to the next

one but you'll get comfortable we don't want

you to be headachy and have a lot of side effects between the meals so you

want to overtime in this this transition from here to here could take you know

three weeks but this one could take a month or two or even three months before

you get to this point go taking them longer but then you're really burning

fat okay so I just wanted to cover what the powerful the power of this what it

is and how you would do it starting here and gradually over here all right put

your comments below thanks for watching you know I just wanted to take a moment

out to thank you for your amazing feedback that you guys are giving me

it's just mind-blowing the successes the wins I created a link down below so you

can actually type out your full success story and if you have a before-and-after

with weight loss that would be awesome and if you don't have a success with

weight but other things just put an image of yourself and your personal

success story and I would love to read it and also share it with others so I

want to just thank you in advance for doing that but there's a link down below