1. Fruit – Do not use fruit if you are trying to lose weight and you have a slow metabolism. Even small amounts of fruit can block a lot of fat burning.
If you assume that everyone has a good metabolism and they do not have insulin resistance your results are going to be very poor. A tiny bit of fruit could block a lot of fat burning for a day or two.
2. Snacks – Snacking increases insulin because every time you eat, you trigger insulin. Cutting out snacks creates huge benefits.
Snacking, even “healthy keto” snacks is really bad idea because the snacking increases insulin. Anytime you eat you trigger insulin. This data is right in Guyton’s physiology. If you cut out the snacks that creates huge benefits especially if you have a slow metabolism or a thyroid issue or another health issue. Do not snack between meals or in the evening to do intermittent fasting.
3. Two weeks – low protein (Liver enhancement) or no protein – would cause a lot of blood sugar issues because our bodies need amino acids to rebuild and repair. Cutting it out too low or not enough will cause problems like hair loss, loss of muscle, etc.
Eat a moderate amount of protein.
To learn more please read How Much Protein Is Too Much Protein In The Ketogenic Diet?
4. “Breakfast is the most important meal of the day” – It screws up and breaks the all-night fasting. If you break the fast with the breakfast, you are going to be hungry an hour later. Push yourself to eat closer to lunch and not eat until you are hungry and eventually skip breakfast.
A lot of people do very well with their weight and health. You are coming out of sleeping, you are already in this fasting mode, ride the wave. You have momentum. Do not want to screw it up with a breakfast. You want to go as long as you can without eating. The lesson is the breakfast is not the most important meal of the day.
The best indicator of hunger is if you are feeling fatigued or you are feeling dizzy or light-headed or weak, then you need to eat.
5. Low Fat (Lean Protein) – Fat is very important to satisfy the appetite to go from one meal to another. It is the only macronutrient that does not trigger insulin – the more pure the fat is the lower the influence it has on insulin.
You want to go a little bit higher with fat because fat is very important to satisfy you to go from one meal to the next so you can do intermittent fasting, to provide fat soluble vitamins and essential fatty acids. This is very important especially for losing weight and looking good and being healthy.
Fat is the only macronutrient that does not trigger insulin. You have heard of the glycemic index, which are all the foods that will spike insulin and they rate those on a scale. But there is also the insulin index, which is all the non-carbohydrate foods that have an influence over insulin, which is a little bit different. Fat is very low on the list, the more pure the fat is the lower influence it has over insulin. This is why fat is actually okay to consume especially if you are trying to lose weight.
6. History – Clue (Focusing more on diving into the process directly and not ignoring the clues.)
A good lesson to learn is to take a good history especially asking – When did you start having this problem? When did you exactly start gaining weight and or having a stubborn metabolism and then what happened just before that?
You are going to get all sorts of incredible valuable data that will help you solve the case whether it was a pregnancy, a trauma, a stress event, a change of something changing your diet you can get valuable data to actually revert that or change something or alter something. (Dr. Berg gives an example in the video where steroids caused the problem.)
7. Omitting Getting Healthy First – It is not losing weight to get healthy, it is getting healthy first and then losing the weight. Focus on the health indicators: energy level, cravings are gone, stress level better.
Dr. Berg gives an example of a young lady who was 320 pounds. Dr. Berg put on his program, initially she did not loose weight but felt great. After a month – she lost 21 pounds, by month 3 she lost a total of 63. Why, she had to get healthy to loose weight. It was working it just they just had to give it more time.
The lesson is to focus on the health indicators: energy level, cravings gone, and stress level better.
Focus on the health indicators first before worrying about loosing weight.
This Post has been condensed from Dr. Berg’s video, 7 Lessons I have Learned From Weight Loss Failures https://www.youtube.com/watch?v=usBkRM-V-2c
Dr. Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting, 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. He has taught students nutrition as an adjunct professor at Howard University.
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