Dr. Berg here.

我是伯格博士

In this video, we're going to talk about how to drop one size in one week, guaranteed.

在本視頻中，我們將講述如何在一週內保證減小一個尺碼。

There are five things you need to focus on.

你需要關注五件事。

We're taking all the best strategies and putting them together.

我們將所有最好的策略整合在一起。

Number one, this is a technique, it's a strategy using intermittent fasting.

第一，這是一種技術，是一種使用間歇性斷食的策略。

Why?

為什麼？

Because every time you eat, you raise insulin.

因為每次進食都會使胰島素升高。

Insulin is the common denominator between whether you're going to lose weight or not lose weight, whether you're going to burn fat or not burn fat.

胰島素是減肥與否、燃燒脂肪與否的共同標準。

If there's insulin too high, forget about losing weight.

如果胰島素過高，就別想減肥了。

If we can eat less meals, we're not talking about less calories, less meals, less infrequent, this is going to really help you reduce insulin and help you lose weight.

如果我們能少吃一餐，我們說的不是減少卡路里，而是少吃一餐，少吃幾次，這將真正幫助你減少胰島素，幫助你減肥。

I'm going to recommend two meals.

我推薦兩頓飯。

You can spread them out equally, maybe a late morning and then for dinner.

您可以將它們平均分配，也許早上晚些時候吃，然後晚飯時吃。

No snacking is in between because we don't want to raise insulin.

中間不能吃零食，因為我們不想讓胰島素升高。

When you eat protein, three to six ounces, not too much, just enough.

吃蛋白質時，三到六盎司，不要太多，剛剛好。

A large amount of vegetables because we need that because as we get into fat burning, you need to flush all that fat out of your system and not do necessarily like a high protein diet.

我們需要大量的蔬菜，因為當我們開始燃燒脂肪時，你需要把所有的脂肪從體內沖走，而不是像高蛋白飲食那樣。

We're doing a moderate amount of protein, a little bit smaller amount.

我們的蛋白質攝入量適中，稍微少一點。

We're actually doing a lot of vegetables and we're going to add some fat.

實際上，我們要做很多蔬菜，還要添加一些脂肪。

It's almost impossible to do this without adding some fat.

要做到這一點，不增加一些脂肪幾乎是不可能的。

Why?

為什麼？

Because fat is one of the only foods that will not raise insulin too much.

因為脂肪是唯一不會讓胰島素過多升高的食物之一。

If we can actually do fat, it's going to allow you to go longer.

如果我們能真正做到肥胖，就能讓你走得更久。

Even though there's more calories, we don't care about that.

即使卡路里更多，我們也不在乎。

We care about insulin.

我們關心胰島素。

We want to keep insulin low.

我們要保持低胰島素。

This is a really good combination of what to eat.

這真是一個很好的飲食組合。

We have some protein, vegetables, fat.

我們有一些蛋白質、蔬菜和脂肪。

No snacks.

沒有零食。

Two meals.

兩頓飯

Number two, you're going to need sleep.

第二，你需要睡眠。

Most fat burning occurs when you are in deep sleep.

大部分脂肪燃燒發生在深度睡眠時。

You cannot do this with five to six hours of sleep.

只睡五六個小時是做不到這一點的。

You need eight hours minimum.

你至少需要八個小時。

Even if you have to get a nap, that's totally fine if you can do that, but we need to go for eight hours.

即使你要打個盹，如果你能做到，那也完全沒問題，但我們需要睡八個小時。

There's two things I like to do to enhance my sleep.

我喜歡做兩件事來提高睡眠品質。

One, is I do a lot of stretching before bed.

其一，我在睡前會做很多伸展運動。

Number two, I use this thing right here.

第二，我用這個東西。

It's Adrenal Night Formula.

這是腎上腺夜間配方。

This stuff is very powerful.

這東西非常強大。

It doesn't have any melatonin.

它沒有褪黑素。

It basically supports the adrenal gland.

它基本上支持腎上腺。

It chills out the adrenal gland.

它能使腎上腺發冷。

Normally take one before bed.

通常睡前服用一次。

I would take two to really get that eight hours of sleep.

我要睡兩個小時才能真正睡足八小時。

You won't feel groggy.

你不會感到昏昏沉沉。

You wake up feeling refreshed and it will enhance the sleep.

一覺醒來，你會感覺神清氣爽，睡眠品質也會提高。

That's one thing.

這是一方面。

The next thing is stress.

其次是壓力。

If you're going through stress, it's going to be a barrier because stress activates the hormone called cortisol that blocks the fat burning.

如果你正處於壓力之下，這將成為一個障礙，因為壓力會激活一種叫做皮質醇的激素，從而阻礙脂肪燃燒。

What we want to do is we want to list all your stressors.

我們要做的就是列出你所有的壓力源。

It's probably going to be related to people.

可能會與人有關。

Avoid those people for one week.

一個星期內避開這些人。

You're going to find, surprisingly, you'll actually lose more weight because if you keep running into this situation over and over with these stressful people, it's not helpful.

你會發現，令人驚訝的是，你實際上會減掉更多的體重，因為如果你一而再、再而三地遇到這種情況，與這些充滿壓力的人在一起，是無濟於事的。

I also recommend no watching the news for one week.

我還建議一週內不要看新聞。

Watch a comedy.

看喜劇

Read a book.

讀一本書

We don't want to have the stress interfere with the sleep.

我們不想讓壓力影響睡眠。

We don't want that negativity.

我們不希望出現這種消極情緒。

We want to do long walks.

我們想長途跋涉。

Walking is really good and just getting space.

散步真的很好，還能獲得空間。

That's what we're going to do for stress.

這就是我們要解決的壓力問題。

There's a lot of other things, but this will be helpful.

還有很多其他的東西，但這些都會有所幫助。

Also, sleeping more will help stress as well.

此外，多睡覺也有助於緩解壓力。

Now, exercise.

現在，鍛鍊。

You want to do high intensity interval training.

你要進行高強度間歇訓練。

That means that you want to work the whole body.

這意味著你要鍛鍊全身。

Right now, I do a combination of bike when it's not too cold out and I do sprints.

現在，我在天氣不太冷的時候騎自行車，然後做短跑。

I do rock climbing.

我攀巖。

I do deadlifts with good posture.

我以良好的姿勢做負重舉重。

You want to find something that fits your interest, but you want to do something really high, full body, upper and lower body, short duration, high intensity, but only do that every two days.

你要找到符合自己興趣的運動，但你要做一些真正高水平的運動，全身運動、上肢和下肢運動、短時間、高強度，但每兩天才做一次。

Why?

為什麼？

Because we want to get that recovery.

因為我們希望得到恢復。

All the benefits from exercise happens in recovery.

運動的所有益處都是在恢復過程中產生的。

You don't want to do it every day unless you're really in shape.

除非你的身材真的很好，否則不要每天都這樣做。

Even every other day might not be the best thing if you've been suffering from sleep and stress.

如果你一直飽受睡眠和壓力的困擾，即使隔一天也未必是最好的選擇。

It really is kind of a juggle.

這真的是一種雜耍。

I've taken people and decreased the frequency of their workouts and helped them lose a lot more weight.

我曾帶人減少鍛鍊頻率，幫助他們減輕了很多體重。

It's quite interesting how that ...

有趣的是，這...

It's counterintuitive, but it works.

雖然有違直覺，但卻很有效。

On the days you're not working out, you're going to go for long walks and just going to walk and just get space.

在不鍛鍊的日子裡，你會去散步，只是去散步，只是去獲得空間。

That's what you're going to do with your exercise.

這就是你要做的運動。

Nutrition.

營養學

Seek help.

尋求幫助。

Seek help.

尋求幫助。

Why?

為什麼？

Because seek help activates the thyroid.

因為尋求幫助可以激活甲狀腺。

It will speed up the metabolism.

它會加快新陳代謝。

Only consume seek help in the morning.

只在早上消費尋求幫助。

Take one or two in the morning.

早上吃一兩片。

Take them a little tablet and don't take them before you go to bed because it will keep you up at night.

吃一點藥片，不要在睡前吃，因為這會讓你夜不能寐。

Potassium citrate.

檸檬酸鉀

Now, they have potassium chlorate.

現在，他們有了氯酸鉀。

I'm going to recommend you get potassium citrate.

我建議你服用檸檬酸鉀。

Whatever it says in the bottle, 5-X-it.

不管瓶子裡寫的是什麼，5-X-it。

It's going to be like 99 milligrams, so you're going to do 500 milligrams.

大概是 99 毫克，所以你要做 500 毫克。

That's not even hardly a dent into the potassium requirements that you need because you need 4,700 milligrams.

這還不足以滿足您對鉀的需求，因為您需要 4700 毫克的鉀。

Why are we recommending potassium citrate?

為什麼推薦檸檬酸鉀？

Because as you're burning fat, getting into a ketogenic diet, you're going to be losing a little bit of potassium.

因為當你燃燒脂肪，開始生酮飲食時，你會流失一點鉀。

We want to put the potassium in.

我們想把鉀放進去。

Potassium will lower the need for insulin.

鉀能降低對胰島素的需求。

Potassium will enhance your sleep.

鉀能促進睡眠。

Potassium will prevent kidney stones.

鉀能預防腎結石。

Potassium will help relax the muscles and it will actually help your energy.

鉀有助於放鬆肌肉，實際上也有助於增強體力。

Again, I normally don't recommend one individual mineral without the others in a combination, but we're just talking about dropping some serious weight.

同樣，我通常不會推薦一種礦物質與其他礦物質混合使用，但我們現在討論的是如何減輕體重。

You don't have to do this long-term.

你不必長期這樣做。

Do this short-term.

在短期內做到這一點。

It's really difficult.

這真的很難。

I know it's hard to believe.

我知道這很難讓人相信。

It's difficult to get people to consume the amount of vegetables that they need.

要讓人們攝入所需的蔬菜量是很困難的。

They need about 7-10 cups a day.

它們每天大約需要 7-10 杯。

I'm trying to get people to have even 7 cups a day, so they're not getting their potassium.

我正試圖讓人們每天喝 7 杯，這樣他們就不會攝入鉀了。

You need 7-10 cups of vegetables every day to get your potassium.

每天需要 7-10 杯蔬菜來補充鉀。

So, we can enhance it a little bit short-term, but you're going to do at least 5x that, okay?

所以，我們可以在短期內提高一點，但你至少要提高 5 倍，好嗎？

Calcium, potassium, citrate.

鈣、鉀、檸檬酸鹽

The only contraindication would be if you have kidney disease, which is very highly unlikely.

唯一的禁忌症是患有腎病，但這種可能性極低。

So, then you wouldn't want to do that, but you're going to be fine.

所以，你不會想這麼做，但你會沒事的。

Nutritional yeast.

營養酵母

Why?

為什麼？

Nutritional yeast you can get from the health food store.

營養酵母可以從健康食品店買到。

It's loaded with natural B vitamins.

它富含天然 B 族維生素。

It's going to handle kind of the stress.

它可以處理壓力。

It's going to help excessive thinking.

這將有助於過度思考。

It's going to help chill out the adrenal glands.

它能幫助腎上腺冷靜下來。

It's going to tie everything in here.

它將把一切都聯繫在一起。

But these are the most powerful things that you can do.

但這些都是你能做的最有力的事情。

Now, you might have individual specific issues like bad menstrual cramps or a body issue or whatever.

現在，你可能有個人的特殊問題，比如痛經或身體問題之類。

If you have a more complex case and you need more help, I think the most cost-effective way to do this is to do my membership site.

如果你的情況比較複雜，需要更多幫助，我認為最經濟有效的方法就是加入我的會員網站。

I have a membership site that's very inexpensive, and you get my guidance, and I actually give you lessons a little bit each time.

我有一個會員制網站，價格非常便宜，你可以得到我的指導，實際上我每次都會給你上一點課。

You actually go through one step at a time so it's not confusing because people get overwhelmed.

實際上，你一次只需完成一個步驟，這樣就不會因為人們不知所措而造成混亂。

So I like to kind of spoon-feed you so you can go from this point to this point slowly at your own pace, and you can get the knowledge, get the results, have me as a backup if you have questions.

是以，我喜歡用 "灌輸 "的方式，讓你按照自己的節奏從這一點慢慢走到這一點，這樣你就能獲得知識，取得成果，如果你有問題，我可以作為你的後盾。

So I put a link below.

所以我在下面放了一個鏈接。

Definitely check it out, and I think we'd love to have you as part of a member.

一定要去看看，我想我們非常歡迎你成為我們的一員。

So I hope this was beneficial.

是以，我希望這對你有所幫助。

Thank you so much for watching, and click the link below.

感謝您的收看，請點擊下面的鏈接。

Hey, before you leave, I just wanted to give you a little quick history on some of the books that I wrote.

嘿，在你們離開之前，我想給你們簡單介紹一下我寫的一些書的歷史。

This was one of the first books.

這是第一批書籍之一。

It was called Dr. Berg Body Shapes.

它的名字叫《伯格博士的體形》。

It was my attempt at writing about body types.

這是我嘗試寫的關於體型的文章。

What was very interesting about this book is I actually did all the images myself.

這本書非常有趣的一點是，所有的圖片都是我自己完成的。

Don't ask me why.

別問我為什麼。

They look actually not quite as professional as some of the images that I have in the new book.

實際上，它們看起來並不像我新書中的一些圖片那麼專業。

But anyway, this is my first attempt right here called Dr. Berg's Body Shape Diets.

但無論如何，這是我的第一次嘗試，就在這裡，叫做伯格博士的體形飲食。

Then I wrote a book more extensive called The Seven Principles of Fat Burning.

後來，我又寫了一本內容更豐富的書，叫做《燃脂七原則》。

I don't even have a copy anymore actually because it's outdated.

實際上，我現在連一本都沒有了，因為它已經過時了。

The next book I put about a thousand hours into this one right here called The New Body Type Guide.

下一本書，我花了大約一千個小時，就是這本《新體型指南》。

Major updates on the body types.

體型的重大更新。

I put a lot of energy into this.

我為此投入了大量精力。

It has professional images, graphics, all sorts of things.

它有專業的影像、圖形和各種東西。

Now the problem with this book is it doesn't really describe what this is really about.

現在這本書的問題在於，它並沒有真正描述這本書的真正內容。

Body types are only a small portion of what's in this book, and that's why I changed the name to The Healthy Keto Plan.

體型只是本書內容的一小部分，這也是我把書名改為《健康酮計劃》的原因。

If you happen to have this book, you don't really need this book because there's only very, very minor updates.

如果你碰巧有這本書，你其實並不需要這本書，因為書中只有非常非常小的更新。

But if you don't have this, you need to get this one right here.

但是，如果你沒有這個，就得買這個。

This book goes into every single detail that you would ever want to know about.

這本書詳細介紹了你想知道的每一個細節。

It goes into the seven principles of fat burning.

它介紹了燃燒脂肪的七大原則。

It goes into hormones, the body types, the basic keto plan.

它介紹了荷爾蒙、體質類型和基本的酮計劃。

It goes into intermittent fasting.

它進入了間歇性禁食。

I talk about the ten fat burning triggers and blockers and fat burning strategies with a lot of details in every single chapter.

我在每一章中都詳細講述了十大燃脂誘因、阻滯因素和燃脂策略。

I go into body issues that interfere with losing weight.

我深入探討了影響減肥的身體問題。

There's very few people that just have a weight problem.

很少有人只是體重有問題。

They have a lot of body issues, whether it's sleeping problems, stress problems, inflammation, menopause.

她們有很多身體問題，無論是睡眠問題、壓力問題、發炎還是更年期。

I cover that extensively in this book.

我在本書中對此進行了廣泛論述。

Then I talk about how to get rid of stress, and I show you a technique.

然後，我將談談如何擺脫壓力，並向你展示一種技巧。

Then I get into exercising, and then I have a lot of really good recipes in this book as well.

然後我開始鍛鍊，這本書裡還有很多非常好的食譜。

This is a good reference guide.

這是一本很好的參考指南。

On my website, if you get this book, you get this one free.

在我的網站上，如果你買了這本書，就可以免費得到這一本。

It's called Healthy Keto, Intermittent Fasting.

這就是所謂的健康酮，間歇性禁食。

This is the shortcut, a quick guide to this book.

這是本書的捷徑和快速指南。

The reason I created this book is to have you, within 45 minutes, learn how to do keto and intermittent fasting, exactly what you need to do.

我之所以創作這本書，就是要讓你在 45 分鐘內學會如何進行酮和間歇性禁食，這正是你需要做的。

Then you can fill in the blanks with this book right here.

那麼你就可以用這本書來填補空白。

Right now, I'm doing a special.

現在，我正在做一個特別節目。

If you get this book, you get this one totally free, or you can go to Amazon and get these individually.

如果你買了這本書，你就可以免費得到這一本，或者你也可以去亞馬遜單獨購買這些書。

I just want to clarify the difference between this book and this updated one right here.

我只想澄清一下這本書和這本更新版之間的區別。

If you don't have this, you need to get this right here.

如果你沒有這個，你需要在這裡得到它。

That way, you can get the exact correct information to do it healthily.

這樣，您就能獲得準確正確的資訊，從而健康地開展工作。