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Healthy Ketogenic Diet and Intermittent Fasting: https://youtu.be/vMZfyEy_jpIhttps://youtu.be/mBqpaAKtnXEhttps://youtu.be/3dHcT1-K-tw
Here is the worst intermittent fasting pattern and the best intermittent fasting pattern. Check this out.
0:00 Intermittent fasting patterns
0:33 The worst intermittent fasting pattern
1:46 The second to worst fasting pattern
2:25 The best intermittent fasting patterns
3:30 Benefits of fasting for 18-20 hours
This video is mainly for those first starting intermittent fasting. Of course, you want to do an intermittent fasting pattern that can help you achieve the massive benefits of fasting without the negatives like muscle loss and nutritional deficiencies.
I believe the worst intermittent fasting pattern is the 5:2 diet, also called the fast diet. With this diet, you can consume your normal foods for five days. Then, for two days, you’re going to go on a low-calorie diet (500 calories per day). To me, this isn’t really fasting.
You might experience some benefits during the two days of restricted calories if you’re consuming keto foods. But, the big problem is that it takes at least three days to actually get into ketosis. By the time the two days are up, you’ve barely gotten into ketosis. If you’re not in ketosis, you’re going to be hungry and have cravings—it’s going to be difficult.
I consider the second to worst fasting pattern to be the alternative-day fasting pattern. This is where you would eat what you want for one day, and the next day you would do a 500-600 calorie diet, then you alternate doing this each day. With this diet, you wouldn’t even scratch the surface of getting into ketosis. You may experience some benefits, but this isn’t really sustainable, and you wouldn’t be achieving the potential benefits that you could.
The best intermittent fasting patterns:
• 18:6 — This is where you fast for 18 hours and eat within a 6-hour window. Your first meal might be at 12 pm and your second meal would be at 6 pm.
• 20:4 — This gives you 20 hours of fasting and a four-hour eating window. Your first meal might be at 2 pm and your second meal at 6 pm.
• OMAD (one meal a day) — You would only consume one meal a day.
Potential benefits of fasting for 18-20 hours:
• You spike growth hormone
• You increase autophagy
• You decrease inflammation
• You improve your immune system
• You lose weight
• You could live longer
• Many cognitive benefits (better focus, concentration, and memory)
• Your mood may improve
Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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Thanks for watching! I hope this helps you better understand intermittent fasting patterns and why the 5:2 is the worst intermittent fasting pattern.