輕斷食瘦身11點,啟動生酮燃燒脂肪,抑制食欲,間歇性斷食不挨餓減肥,低碳,少吃餐.柏格醫生Dr Berg
Summary
TLDR本视频旨在简化间歇性禁食的概念,强调其核心是让身体决定何时进食。建议从减少碳水化合物摄入开始,逐渐过渡到一天只吃一餐,并确保摄入足够的脂肪和蔬菜来支持身体需求。视频中还提到了海盐的重要性,以及电解质和B族维生素在过渡期间的作用。此外,还介绍了一种名为Hudia Gardenia的茶,可以作为食欲抑制剂。最后,视频鼓励观众参与食品评估活动,通过上传自己的饮食习惯和身体信息,以获得个性化的分析和建议。
Takeaways
- 🍽️ 间歇性禁食本质上是间歇性地不进食,而不是挨饿。
- 💊 在间歇性禁食期间可以服用补充剂,喝茶和喝咖啡,但真正的禁食只包括水。
- 🕒 应让身体决定何时进食,只在真正感到饿的时候吃,不饿就不吃。
- 🌡️ 早晨8点的皮质醇激素激增可能会引起轻微的饥饿感,但这并不是进食的信号。
- 🚫 真正的饥饿感表现为胃痛、头晕、虚弱和情绪不佳,这时才是进食的时候。
- ⏳ 适应间歇性禁食需要时间,可能需要三到四个月才能看到体重下降和血糖改善。
- 🥗 开始间歇性禁食时,首先要减少碳水化合物的摄入,增加脂肪和蔬菜的摄入,帮助控制饥饿感。
- 🍵 推荐饮用如hudia gardenia这样的茶,它是一种天然的食欲抑制剂和强效抗氧化剂。
- 🧂 确保摄入足够的海盐以补充钠,防止因饮水过多而导致的电解质失衡。
- 💊 补充电解质和B族维生素,如营养酵母片,可以帮助更平稳地过渡到间歇性禁食。
- 🍱 准备好食物,以便在真正饿的时候能够及时进食,避免因饥饿而影响计划。
Q & A
什么是间歇性禁食?
-间歇性禁食基本上就是不吃东西,它不是饥饿,而是省略了频繁的餐食。
在间歇性禁食期间可以补充营养品吗?
-可以的,即使在间歇性禁食期间,也可以补充营养品。
间歇性禁食期间可以喝茶或咖啡吗?
-可以,你可以喝茶或咖啡,但真正的禁食只包括水。
如何确定何时开始进食?
-应该让你的身体决定何时进食,即当你感到真正的饥饿时进食,不饿时则不进食。
为什么早上可能会感到饥饿?
-早上8点钟时,身体会有一个皮质醇(一种应激激素)的激素激增,这可能会让你感到有点饿。
什么是真正的饥饿感?
-真正的饥饿感包括胃疼、头晕、虚弱和情绪烦躁等症状,这时候就是进食的时候了。
从糖燃烧转换到脂肪燃烧需要多长时间?
-这需要时间,可能需要三到四个月,具体取决于个人。
开始间歇性禁食的第一步是什么?
-第一步是降低碳水化合物的摄入,这样可以帮助减少饥饿感,让你能够更长时间不进食。
为什么在间歇性禁食中添加足够的脂肪和蔬菜很重要?
-添加足够的脂肪可以帮助你从一餐到下一餐,而蔬菜可以提供必要的钾、镁和其他矿物质、维生素,帮助治疗胰岛素抵抗,降低胰岛素水平。
为什么海盐在间歇性禁食中很重要?
-海盐很重要,因为如果你没有摄入足够的钠,而你又在喝水,可能会导致钠的稀释,从而引起头痛、肌肉无力等症状。
电解质在间歇性禁食中扮演什么角色?
-电解质,如钾、镁、钙等,对于保持能量和健康状态非常重要,特别是在过渡期间。
营养酵母片在间歇性禁食中有什么作用?
-营养酵母片可以帮助使过渡更加顺畅,提供必要的B族维生素。
如何准备间歇性禁食期间的饮食?
-如果你不确定何时会饿,应该随身携带食物,以便在饿的时候能够及时进食。
Outlines
🍽️间歇性禁食的简单介绍
本段视频脚本介绍了间歇性禁食的基本概念,强调其实质是控制进食频率而非完全禁食。视频中提到,虽然真正的禁食只包括水,但补充剂、茶和咖啡等可以视为不破坏禁食状态。强调要让身体决定何时进食,即在真正感到饥饿时才进食,而不是在轻微饥饿时。同时,提到了身体从糖燃烧到脂肪燃烧的过渡需要时间,并建议观众要有耐心。此外,还提到了降低碳水化合物的摄入,增加脂肪和蔬菜的摄入,以帮助延长饱腹感,并逐步过渡到每天只吃一餐。
🧂电解质和营养的补充建议
视频的第二段讨论了在间歇性禁食期间电解质和营养补充的重要性。强调了海盐的摄入,以避免因稀释体内钠而引发的头痛和肌肉无力等症状。建议每天摄入一平茶匙海盐,并确保摄入足够的钾、镁、钙等电解质。还提到了B族维生素和营养酵母片可以帮助使过渡更顺畅。最后,提醒观众要准备好食物,以便在真正饥饿时能够及时进食,并鼓励观众参与视频作者的食品评估活动,通过上传自己的饮食习惯和身体信息来获得个性化的评估和建议。
Mindmap
Keywords
💡间歇性禁食
💡补充剂
💡茶
💡酮症
💡碳水化合物
💡脂肪
💡蔬菜
💡海盐
💡电解质
💡营养酵母片
💡食物准备
Highlights
间歇性禁食的基本原则是简单明了,即不进食,但并非饥饿,而是省略频繁的餐食。
在间歇性禁食期间,可以摄入补充剂、茶和水,这些不会真正打破禁食状态。
真正的禁食只包括水,但如果添加了补充剂、茶或咖啡,仍然可以认为是在禁食。
让身体决定何时进食和禁食的时间长度,只在真正饿的时候进食。
轻微的饥饿感可以忽略,重要的是等待强烈的饥饿感,如胃痛、头晕、虚弱或情绪不佳时再进食。
开始间歇性禁食时可能会经历血糖下降的症状,但随着时间的推移,身体会逐渐适应。
从糖燃烧转变为脂肪燃烧需要时间,这个过程可能需要三到四个月。
减少碳水化合物的摄入是开始间歇性禁食的第一步,这有助于减少饥饿感。
在饮食中增加足够的脂肪和蔬菜对于延长禁食时间至关重要。
蔬菜对于提供钾、镁和其他矿物质、维生素,以及改善胰岛素抵抗非常重要。
良好的脂肪和蔬菜的组合将帮助你更容易地从一餐过渡到下一餐。
逐渐减少餐数,让身体告诉你何时进食,最终可能实现一天只吃一餐。
在禁食期间,可以通过饮用如hudia gardenia这样的茶来帮助抑制食欲。
保持忙碌可以减少对食物的渴望,不要只是坐着等待进食时间。
海盐的摄入对于维持电解质平衡和避免头痛、肌肉无力等症状非常重要。
电解质和B族维生素的补充对于禁食期间的能量维持至关重要。
营养酵母片可以帮助使过渡期更顺畅。
为即将进食做好准备,随身携带食物以防强烈的饥饿感突然来袭。
作者将创建关于食物评估的新视频,并邀请观众参与,通过上传饮食信息进行分析。
Transcripts
okay so today we're gonna uncomplicate
intermittent fasting and actually make
it very easy for you
okay it's actually quite simple i mean
intermittent fasting is basically
not eating okay so it's not starving
it's just you're omitting
all these frequent meals it's actually
very very simple but a lot of times
people
complicate it they want to know can i
have my supplements
yes you can do supplements can i have
tea yes you can have your tea
can i drink water yes you can drink
water
you can have some coffee the point is
that a true fast is
just water and nothing else okay but if
we're adding supplements
or tea or a little coffee i'm gonna
still consider that fasting and you're
not gonna really break the fast okay
all right so here's the big thing about
intermittent fasting to make it really
really simple
you actually want to let your body
dictate when
to feed it okay when to eat and
also how long you're going to go without
eating
so the time may vary because you only
want to eat
when you're hungry okay and then not eat
when you're not hungry
and it might sound really simple but
sometimes you have to explain it to
people because
at the first hint of a little slight
hunger
people just start eating i'm like that's
not what we're talking about because
even in the morning at eight o'clock a.m
you have a hormonal spike of
cortisol okay that's an adrenal hormone
that's a stress hormone
that will make you a little hungry so
you may find right in the morning wow
i'm hungry
and then that passes and then you're not
hungry so slight hunger is
you want to just keep going ignore that
what i'm talking about is a strong
hunger
you have stomach pains you start getting
lightheaded weak
grouchy okay that means it's time to eat
okay especially in the beginning you're
going to have this you're going to feel
fine all of a sudden you're going to
have these symptoms
and that's just a blood sugar crash so
you'll have to just
get used to it but the more and more you
do this the more you're going to go from
sugar burning to fat burning
more efficiently that takes time though
okay so
another factor is the estimation of
effort it takes to really get into this
hardcore
so you're fully in the keto where it's
comfortable you have cognitive benefits
you feel focused um you have
concentration
your memory you can actually learn
faster
so that's going to happen over time but
for some people it could take three to
four months okay
and i'm talking about weight loss too
especially in your midsection
and your blood sugars it just might take
time because your whole life you've done
this way and now we're
trying to undo it and it does take some
time so
go into this for the long haul and just
give it time okay all right the other
thing i want to talk about
is how to start this whole thing
the first thing is like let's say for
you you're doing all these multiple
meals per day you're doing snacks
the first thing is to lower your carbs
okay that's number one
that's automatically going to start
helping you be
less hungry so you can go longer
so now you go three meals no snacks okay
that's the first goal
it's really important to add enough fat
okay to go from one meal to the next
very very
important it's also important to add
enough
vegetables to also help you go from one
meal to the next
a big mistake that people make is they
try to do this without enough
vegetables you need vegetables for the
potassium and magnesium and the other
minerals
and vitamins that help heal insulin
resistance and help
lower insulin as well as the
fiber that feeds the microbes in your
gut and that produces
something called butyric acid which
helps insulin resistance
it decreases hunger it helps blood
sugars it feeds the colon cells
and it helps your immune system the
combination of
good fat and vegetables is going to help
you go from one meal to the next
and then just let your body uh dictate
when to eat so you're gonna find you can
go longer so you skip the breakfast now
you're at two meals a day
and now you start to squish those
together slowly okay let your body
tell you when to do it to the point
where you're not hungry anymore so then
you just do one meal
a day a lot of people are doing this but
you want to work up to it and just kind
of keep it really really simple
give it time these are just principles
tea through the day
there's a tea called hudia gardenia
which is basically a napatite
suppressant tea
it's very very powerful antioxidant you
can try doing that if you want to
actually
have it help you a little bit there's
other teas as well you can keep
very very busy because there's nothing
worse than you sitting at home
from the computer and watching the clock
like what am i going to eat
so you want to probably get out of the
house go somewhere
because that can really help you find
some activities but don't just sit and
at home all right sea salt very very
important because if you don't consume
enough sodium
and you're drinking water you're
diluting a little bit of sodium because
you may not have enough reserve
in your tank of minerals that to draw on
through the fasting so the way that you
know
um that you have enough sea salt is that
you're not having any headaches you're
not feeling weak muscles you're feeling
strong
but a lot of people have side effects
because they're not doing enough sea
salt
okay i would do one flat a level
teaspoon a day you can put that
in your food you can even make it mix it
with water some of it not the whole
thing
and drink that down electrolytes are
very very important too for potassium
magnesium
calcium and find one with high potassium
and then that will actually also help
you have energy through this as well
because
when you make the transition you need
these nutrients you
also need b vitamins too so i just want
to throw that out there
nutritional yeast tablets would help you
but that will just make the transition
smoother the last thing i want to talk
about is just
make sure that you prepare um for what
you're going to be eating so let's say
for example you don't really know when
you're going to eat because
you're going to go as long as you can
with until you're hungry
bring your food with you if you're going
somewhere but just be prepared because
what we don't want to do
is be like wow now i'm really hungry and
i have no more food because
the problem with intermittent fasting is
that the timing of it you know it's like
it's
sometimes it's hard to time exactly when
you're going to eat and coordinate that
with other people so
have your food available so you can go
to the correct food
if you don't know about that i put a
link down below i think i up
uncomplicated
the intermittent fasting and i think i
made it easy for you hopefully
let me know with your comments below
hey before you go i'm going to create
some new videos on food evaluation okay
so if you'd like to participate
i can't promise that you'll be the
person that i'll choose so here's what
you're gonna do you're gonna take a
picture of what you're eating
a close-up okay of one day uh how
frequent you're eating
like as an intermittent fasting is it
one meal two meals
and anything else that you're drinking
or supplements
and go ahead and add your height weight
and age
and any major body problems that you're
having and what i'm going to do is i'm
going to analyze that
to see what you're doing correct and
what you need to improve
alright so go ahead and click the link
down below upload your information
and again i can't promise that i'm going
to pick you but i'm going to pick
several people and i'll do the
evaluations and i'll post these
as youtube videos all right talk to you
later
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