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  • If you get up at eight o'clock in the morning, don't start eating till 10. 

  • Do everything you normally do from 8 to 10, 

  • at 10 o'clock start your feeding window. From 10 o'clock in the morning 

  • until 10 o'clock at night could be your feeding window

  • and then at 10:00 at night, you fast. Wrap around, that's a 12:12 window

  • You can burn a lot of fat in  that 12 hour fasting window.

  • Let's say intermittent fasting  is, it's not starvation

  • People see the word fasting, and they think that, they're not going to eat for a long time

  • It's intermittent, which means on and off fasting. So on and off eating

  • so basically, you have two windows. You have a feeding window or an eating window

  • you will eat from this hour to this  hour, all of your meals and snacks

  • and that's the only time you'll eat. Then you have what's called your fasting window

  • and this is why intermittent fasting  works for a lot of things it works for

  • It works because your your body needs energy all day, while you're sleeping,  

  • while you're talking, taking a shower, whatever, having sex, you need energy

  • Your body typically will get the energy from the food that you eat, the calories

  • and your body stores calories  in the form of glycogen

  • which is a glucose storage form, and fat. Fat is a storage form of energy

  • So when your body needs energy, it takes it from those calories you just ate 

  • or you ate a couple of hours ago or takes it from your stores

  • if you aren't taking in fresh  calories, your body still needs energy

  • So it says, “where am I going  to go to get this energy?” 

  • Well, the first thing it  does, it goes into your liver

  • in your muscles and takes out of the glycogen, so depletes those stores the inventory and  

  • knocks them all out. Now where do you go

  • You go to your fat. The body breaks down the fat

  • converts it to energy, and then you use it to do what you have to do

  • Now you don't know this happening, by the way, this is happening obviously  

  • microscopically internally, but this is this is what fasting does

  • Fasting drives your body away from food energy into fat energy

  • melts the fat per se, and then you use it

  • So intermittent fasting has to work, in the sense of you have to be very  

  • rigid about your times. This is what I mean

  • If you have a feeding windowyou have to stick to it

  • If you extend your feeding  window into your fasting window

  • you're going to interrupt that fasting period. It's during that fasting period

  • during that period when you don't have energy that your body's driving to your fat stores

  • Now people say, “well, what can I have during my fast?” 

  • And my way, you can only have about  25 to 50 calories of a beverage

  • so maybe coffee, if you want to have  

  • some coffee, black coffee or some herbal tea, if the calorie count goes above about 50 calories

  • then you're going to switch from burning fat to go into the calories you're consuming

  • And we want to keep the body to switch, we want to keep it into the fat direction

  • And that's why you do what's  called break the fast

  • So how would you do it? Let's say, for example,  

  • you want to do a 12 hour fasting window, that means you're you're going to  

  • eat for 12 hours and fast for 12 hours. People say, but 12 hour fasting, guess what

  • If you slept for about eight hours, that means just two hours before 

  • and two hours afterwards that you're  not eating, it's four hours really

  • Now this is what you would do, this is why I think it's easier to do it

  • If you get up at eight o'clock in the morning, don't start eating till 10. 

  • Do everything you normally do from 8 to 10, at 10 o'clock start your feeding window

  • From 10 o'clock in the morning until 10 o'clock at night 

  • could be your feeding window

  • and then at 10:00 at night, you fast. Wrap around, that's a 12:12 window

  • You can burn a lot of fat in  that 12 hour fasting window

  • I'm curious because I get  asked this one a lot too

  • like real opinion on someone  who eats the keto type of plan

  • Keto is, first of all, not a new program, it's Atkins repackaged

  • this program's been around for a long time, and the thing is this, this is why keto works

  • I want people to understand this, keto works almost so much as intermittent fasting

  • keto works because instead of consuming carbs, which your body prefers

  • it's the number one fuel source for your body, instead of consuming carbs, you consume fats

  • Fats are a form of energy, and so you eat high protein, high fat foods

  • you turn those fats that you eat  and the fat already in your body

  • you turn into something called a ketone body. That process is called ketosis

  • Taking fat to ketone is called ketosis, ketone then becomes your energy source

  • So, does keto works? Absolutely it works

  • Is it sustainable? Absolutely not

  • Because in keto, you are making your body  

  • go into an artificial biochemical state, and the minute you eat off the keto plan

  • you switch from ketosis to regular  and then all that weight comes back

  • People say, “what is good weight loss?” Let's discuss that first

  • Good weight loss, if you could lose on average one to two pounds a week

  • any real nutritionists would be like, “oh my goodness, that is wonderful”. 

  • The problem is

  • people are so habituated into thinking that you need to lose all this weight in a month

  • Jeez, it took you three years to put on 30 pounds, and you want to lose it in 30 days

  • That's unrealistic. Do not eat your last meal within  

  • two hours of going to sleep. Two hours

  • because from the time, let's  say you go to sleep at 10:00,

  • after 8:00 o'clock, we're not going to eat because all those calories just put in for dinner

  • we need to give our body enough time to burn as many of them off before we lay down 

  • because when we lay down, your metabolic rate drops  

  • to almost nothing, relatively speaking and so all those calories have to go somewhere

  • where do excess calories go, that you don't burn

  • They become fat. So people are messing themselves up

  • they do pretty well during the day, they blow it at the last two hours

  • or they eat a huge meal. You know, you eat like a 1500 calorie dinner 

  • and then you're asleep in hour and a half. You got 500 calories

  • you're also digesting that foodright while you're sleeping

  • So your body says, “what am I going to do with this stuff?” 

  • Because Newton said, “energy cannot be created nor destroyed

  • it's got to go somewhere”. So your body says

  • ok, we got it, we turn it into fat”. The amount of water you should drink 

  • is the amount to replace your water lost during the day

  • The average person probably loses, an average, not someone who's training a lot

  • the average person probably loses  between six to eight glasses worth

  • cups worth eight ounces per cup of water a day

  • so you got to replace that, your  body is 70 percent water, at least

  • And what people don't realize is just because you're not sweating 

  • doesn't mean you're not losing water. You lose water when you're breathing

  • it comes through your skin, you don't realize it, you obviously eliminate it, you urinate it

  • So you're losing water all day long, by the way, and so people are dehydrated and don't realize it

  • So I say the average person probably needs between  

  • six and eight, six and nine cups of water a day, the more active you are, the more water you need

  • And by the way, here's a trick to lose weight with water

  • In and all my programs, I say before eating a meal, you have  

  • to drink eight ounces of water, before you take the first bite

  • Why is that? Your stomach works on expansion

  • so your stomach is like this  collapsed when there's nothing in it

  • and inside the wall of your  stomach are stretch receptors

  • and those receptors send a signal to your brain when they get really stretched

  • So if you start like my fist closed here, if you start like this and you consume some water

  • you are like this

  • You have less room now for the stomach to expand with food  

  • because you've taken some with water. So a quick tip is, before you eat 

  • drink one cup of water. I love this.

If you get up at eight o'clock in the morning, don't start eating till 10. 

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工作安排(Struggling With Fat Loss? DO THIS! | Dr Ian Smith)

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    John Yu 發佈於 2022 年 04 月 23 日
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