3 Ways To Do Intermittent Fasting: Easy, Medium & Extreme
Dr. Becky Fitness – Intermittent Fasting is a great way to increase fat loss. In this video, I show you 3 Ways to do it ranging from easy to extreme.
Intermittent Fasting works because it allows your blood sugar and insulin levels to stabilize at a low level. Because insulin is a fat storing hormone, when it is kept low, fat can be released from your fat cells.
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. 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. Gillaspy 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. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
Love how you explain everything! Straight to the point with no long chat building up to it! Thanks so much for this video; )
Thanks, Dee Cee! I appreciate the comment.
I agree
Totally agree. So many videos take 12-15 mins before getting to the point.
John Karperien Thanks sharing for your amazing and encouraging journey. It’s great Dr. Becky has helped you. If you can find time, look at TED talks “ Minding your Mitochondria” by Dr. Terry Wahis, you may find that a great encouragement too. All the best.
I do 19:5 every day, I’m 63 years old and I have been doing 19:5 for 22 months and plan to do it for the rest of my life. I have lost 43 lbs in total and have kept it off for over a year. I try to eat real unprocessed food and cut way back on added sugar most of the time.
Kay Garriott how many meals would u have in your eating window
Kay Garriott has
Sir can you give me 1 information with intermittent fasting exercise is compulsory or not if compulsory which type of exercise for fat loose
Aggrobiscuit not sure why you say that. Depends on how much you eat in that window. I 16/ 8 most days with a few one meal days inbetween. Gives your insulin a rest. I was prediabetic. Not any more….. and i am 66
Your nutrition teaching style is superb. I have never heard a tone of condemnation or criticism in your presentations. Just great informative teaching that doesn’t offend. Your technique surely reaches more, with the ability to change more lives. Great work Dr. Becky!
Great class. I’ll definitely subscribe. I went from 230 to 180 (50lbs.) in less than 3 months. Every doctor should know this and teach this. Unfortunately there’s no money in the cure. I have been doing keto and 18-6 fast for 10 months. Other small items people should know
1. Lots of leafy greens for potassium yo help your liver process the fat.
2. Apple Cider Vinegar helps alot
3. Sugar and carbs are not necessary nutrients and high fructose corn syrup is highly addictive.
4. After about 2 weeks of zero sugar you may become physically ill (keto flu)
as your body begins using ketones as fuel instead of sugars…don’t give in, this is where people give up and fail. Once you break through your life will completely change for the better.
We can loss fats 8kilos in 10 days from taking herbalife like my guest did as some others.
How many days or hours does Keto Flu last because I’m really interested about trying this ? And for my first day what time window do u think I should try to eat in & what is exactly ok to eat food wise & within that window how many times am I allowed to eat ? That’s the part I’m still kinda confused on. But my normal day to day I usually will only eat once a day & usually eat that meal until after 5-6 or 7pm so I think this will possibly be a good diet for me.
It’s different for everyone. You should search keto flu and there will be lots of tips to avoid/limit the flu. I personally didn’t suffer from it. a few tips are to stay hydrated and increase your salt intake. Also, slowly entering a state of ketosis is helpful. Instead of drastically dropping your carbs to less than 20 immediately, you can try reducing them gradually. Good Luck!
@Rebecca Amador Vlogs Herbalife has been linked to a woman’s death by liver failure. Don’t be stupid
Thanks for sharing. You just motivated me
If you’re already doing 16:8 it’s pretty easy to go to 18:6-20:4 once you’ve had a couple weeks and I think adding those 3-4 extra fasting hours really makes a difference.
Thank You!!!!! Gratitude galore! Thank you for your wonderfully delivered info. Very quick clear and straight to the point along with lots of great wisdom too.
I’m 48 and experiencing “the changes “ and becoming ever increasingly aware my workouts of yesteryear no longer doing the trick as I’m beginning to have for first time in my life “health issues”.
Ive started fasting while also searching for your channel exactly. Thank you again💕
Hi Tami, how are you doing
As a woman who has been doing low carb for almost 2 years now that just turned 50. I have lost 55lbs total, 14 in the past 3 weeks. Nature made magnesium high potency soft gels 400mg, and switching to Himalayan pink salt has made a huge difference in how I am loosing weight and how I feel.
I do a 18:6 fast and have cut down carbs and sugars. It is easy to do, free and I seldom feel hungry while fasting. You start slow and over a few months you have your desired fasting regimen and your body has adjusted to eating less food and eating all day long. No drugs and no doctors insisting that fasting doesn’t work. I think for most people, it will work. My food bill is at least 30% lower. My blood pressure is lower and my acid reflux problems have gone away.
TheLostSingles congrats The acid reflux is due to the carbs. Very happy for you keep the good work!!👍🏻👏🏻👏🏻💕
Even my dental Carrie is better
I do follow this 10am to 4pm eating windows.. I lost 10kgs in 6 months
Congrats🎉
Could you share what a days eating looks like? I need examples for meals 😃
I’ve been doing one meal per day lately .Being handicapped and prone to a more sedentary lifestyle I find this works for me. I can and do alternate at times to a 16/8 intermittent fast mostly for social reasons to have lunch with friends or whatever. When I’m not socializing I just eat supper. Mostly I do it to improve my insulin resistance in order to keep blood sugar low lose fat and because I’m technically type 2 diabetic and I’m determined to fix that through intermittent fasting. P.S. I don’t find this difficult and it seems to be working.I feel I consume adequate nutrients and I’ve just eliminated day long night long grazing.
I love your style of explaining. I do intermittend fasting 16-8 and keto about 12 weeks and i lost 20 pounds.
My eating window is 12 noon to 6 PM. This is working great for me. I’m never hungry and I’m losing every week! I also exercise before I eat also and I think this helps too!
What are ur foods like ? Plz tell. And how much do u eat
Wow….thanks a lot…. this is the easiest way…. i will do it this way….GOD BLESS YOU
Do you have coffee or tea outside eating window?
@Aindrila Banerjee what i understand we can take coffee or tea during IF as long as no sugar
I do the exact same 12 to 6. Low in carbs, no sugar, exercise, small portions during the week and I eat bigger portions in the weekends including more carbs. It works out perfect for me😁
This was such a clear and concise presentation. Thank you. I have started with the intermittent fasting last week. I also started running again which has helped to lose weight. My weight was at 235 at the beginning of the fast and I have lost 10 lbs. My ultimate goal is to go down to 185lbs. I am 6ft tall and I noticed that my clothes were fitting tighter and my young son told me that I had a belly… LOL… Hopefully I will be adding a six pack soon
I feel Intermittent Fasting was the most effective thing I did to transform my health over the past 2 years. Combined with a Ketogenic diet, I came off all meds and brought my A1c down from 9.9 to 4.9 WITHOUT meds.
Go vegan. It’s better than keto.
GREAT JOB!!!
@Kaitlin Why when you can lose and feel great eating delicious meats and cheeses etc?! People that eat vegan can look and feel great and so can people that aren’t vegan. It’s the processed carbs and sugars etc that makes someone look and feel terrible.
That’s it Bill!! Fantastic!
Thank you for sharing your results
I love this channel. I have seen a lot of low carb/keto people, but Dr. Becky just makes me feel relaxed, and motivates me. I have done fasting/keto, and lost about 10-15 pounds, then the pandemic came. I gained it back and then some. Starting again, taking better care of myself. Good luck everyone.
Thank you. I’ve just started and it’s one week and I’ve lots 4 pounds.
I started 6 weeks ago at 16:8, now at 20:4 and works well. I’m not hungry too much during the fasting period. I’ve been losing about 1/2lb a day, and also controlling calories to around 1200/day when I do eat. lost about 20lbs so far.
5 months of IF, and lost 20 kgs / 44 lbs! Started with 16:8 and now on 18:6, still chasing my target. First couple of weeks I was a Grinch, but now my relationship with food is so positive it’s almost miraculous 😀
Sounds amazing! Did u eat whatever you wanted in your 6 hour window? How many meals?
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Nice, have you discovered Vegetable broth..that’s everywhere now..which means it’s more convenient to do a partial intermittent fast because that’s much easier when you exercise and stay active which is what all chronic disease patients should be doing so they don’t lose immunity, muscle and bone. Even the partial intermittent can include such things as 2 to 4 soda crackers or vegetable broth bouillions etc. Lipton has it mastered. I am all for Lipton/Faux Fasting, hehe. Tea and soup, lovely. None of this I would do without BCAA, Best BCAA from BPI Sport. I need a plug, advertisement.
What is 5% fat? What does 5% fat look like?
1/4 lb of fat is a lot of fat, should that be protein? A combo? Then it’s less fat. I’m thinking about cheating days..or well, rather, how to avoid an emergency: Large Fries…that’s 5 oz but there could be more fat and starch and carbs in there.
Doing 17:7 with 4~5 times exercise a week – losing weights from the 2nd week and becoming energetic! It works!!
Thanks for your informative videos. After looking at dozens of channels that claim to know all about intermittent fasting, I now get my information and motivation from just two – your channel and Jason Fung. I like how you give really good practical guidance and get straight to the point. No clickbait! After being hungry all the time and yet still stalling in my attempts to lose about 50lbs (at 67 years old) on a ‘low calorie’ diet, I went straight to 23:1. I eat a high fat meal once a day at about 2pm. After 2 days I didn’t feel hungry and I really enjoy steaks, lamb chops, salmon, liver and kidneys (I live in the UK so organ meat is readily available at the local butchers shop), all cooked in butter and accompanied by avocado, blue cheese, asparagus and occasionally some almonds. Grass fed free range meat is expensive, but when you only eat once a day the cost is manageable. I haven’t tried the fat fast but if I need a boost to my fat burning I’ll give it a go!
Thats absolutely great @robert..Im doing a 22hr fast 5 days a week. there’s no more cravings, i drink up to 4L of water in a day, most times more and i feel absolutely fine. Have only lost 5kgs though
Thank you very much for this simple and concise explanation. I just started the 16:8 two days ago, so far so good. Excellent video.