Keto and Intermittent Fasting: the Big Overview for Beginners Published on Dec 6, 2017 Dr. Berg talks about keto and intermittent fasting and will give you a big overview. There are many parts of the program that you need to know about.
1. How to transition from your current eating to intermittent fasting slowly.
2. Understanding what keto really is (low carb, mod. protein and higher fat)
3. Adding fat at the meal to go longer and not being hungry.
4. Adding greens (salad), which are nutrient-dense providing all sorts of nutrients, esp. potassium to rid hunger and help heal insulin resistance.
5. Insulin resistance (high insulin) is behind most health problems, esp. your waist.
6. Constipation can come up if you are not used to certain types of vegetables like kale so be aware of this and switch it up. It could also be that you need more potassium.
7. Fatigue could come from low salt. On a low carb diet, you need to increase your salt (sea salt) to 1 teaspoon.
8. Other effects from keto can be easily remedied by adding more minerals (potassium) and B-vitamins (nutritional yeast).
9. If you cheat on this program, you will notice the next day will be off in a way you are hungrier and craving more - just get back on the wagon. When you start going to 2 meals and then 1 meal, some people really stuff themselves, and overload the digestive system, esp. with too much fat and they end up with right shoulder pain and bloating - this is too much for the gallbladder.
10. Also add lemon juice and apple cider vinegar to your liquid to help prevent the build up of uric acid (gout, kidney stones) for those who are susceptible.
11. It is not true that your thyroid needs carbs. In fact, your body will be more efficient on this plan and the need for thyroid hormones will be less - this is normal.
12. Your cholesterol may go up temporarily because your fat cells release it - this is what we want. Just stick with it and things will come down eventually.
13. Lastly, when you eventually get into autophagy (cellular recycling), you’re cognitive function, memory, skin, weight, heart will all greatly benefit and plus - YOU’LL BE SAVING MONEY - from not eating so frequently - these are all the reasons WHY it’s worth it.
Will Intermittent Fasting Cause Gallstones?Published on Apr 4, 2018 Dr. Berg talks about gallstones. The question is will intermittent fasting cause gallstones. When you don’t eat, we concentrate our bile up to 20x, and the more concentrate it is, the better to ensure we do not get stones. Also saturated fat triggers the release of bile and low fats dry up bile. Its the lack of bile that causes gallstones, not the excess. High carbs tend to lower your bile and cause gallstones as well.