Dr. Eric Berg, 59, is a physician specializing in Healthy Ketosis & Intermittent Fasting. He is the author of the bestselling book “The Healthy Keto Plan” and is the Director of Dr. Berg Nutritionals. With a YouTube channel boasting over 12.6 million subscribers, he has helped many people gain a better understanding of health and nutrition.
Intermittent fasting is a popular eating method today. Join Dr. Berg as he explores the basics of intermittent fasting, including its goals, how to get started, benefits, and important considerations.
1. Goals of Fasting
The primary goal of fasting is to shift from burning sugar to burning fat, helping the body become healthier.
2. How to Start Intermittent Fasting
To begin this method, you can follow these steps:
- Push breakfast closer to lunch.
- Eat at noon and add fat to your meal.
- Eat at 6 PM and also add fat to your meal.
- A 6-hour eating window with an 18-hour fasting cycle is ideal and can provide many benefits.
3. Benefits of Intermittent Fasting
- Supports cognitive function, focus, memory, creativity, and mood.
- Boosts the immune system.
- Reduces inflammation.
4. How to Break Snacking Habits
To stop snacking, you can try:
Not buying snacks.
Keeping yourself busy.
Eating a large dinner with plenty of fats.
Adding apple cider vinegar or lemon juice to your drinks.
Consuming plenty of vegetables in your meals.
5. Things to Help You Fast Longer
- Green tea.
- Cinnamon.
- Garcinia.
- Ginseng.
- Ginger.
6. Notes When Experiencing Fatigue or “Keto Flu”
If you experience symptoms like “Keto flu” or fatigue, consider:
- Taking vitamin B.
- Using sea salt.
- Replenishing electrolytes and trace minerals.
7. Common Mistakes When Fasting
- Consuming a snack when cravings hit too hard.
- Eating a small amount of carbohydrates.
- Expecting quick results (be patient!).
- Thinking that everything must be consumed in moderation.
The information above will provide you with an overview of intermittent fasting and its health benefits. Apply it and monitor your body to achieve the best results!
This content is edited from the video “The Basics of Intermittent Fasting for Beginners” on Dr. Eric Berg DC’s YouTube channel. You can select Vietnamese subtitles to fully understand this information.