乾斷食,燃燒3倍脂肪,高效減肥,柏格醫生 Dr Berg

Summary

视频脚本探讨了模拟饥饿状态下的断食可能带来的健康益处，包括延长寿命、改善心血管健康和血糖水平。提到有超过50种基因在断食中被激活，有助于减少患癌风险等。作者分享了一项关于鸟类在沙漠中飞行的研究，指出干断食可以增加体内水分生成和脂肪燃烧。建议从12至20小时的干断食开始，强调了干断食的潜在好处和实施时的注意事项，如避免高强度运动和脱水。同时，批评了瓶装水公司的市场策略，并提倡根据口渴感来饮水。

Takeaways

• 🍽️ 通过模仿饥饿状态的禁食可以激活不同的基因，帮助减肥、燃烧脂肪，同时还能延长寿命、改善心血管健康和血糖水平。
• 🌱 历史上的饥荒时期，人类通过基因适应了环境，这些基因不仅有助于减肥，还保护我们免受脱水的侵害。
• 🧬 存在超过50种不同的基因，它们在保护我们的同时，还能带来诸多健康益处，包括降低患癌风险。
• 💧 脱水被认为是危险的，但研究表明，通过干禁食，身体能够产生更多的水，并且燃烧更多的脂肪。
• 🕊️ 一项关于小鸟的研究发现，干禁食的群体比只喝水的群体产生了六倍多的水。
• 🔥 脂肪在空气中的氧气作用下燃烧时，其化学反应会转化为水。
• 📈 短期干禁食（如12小时或20小时）可能带来健康益处，而副作用较少。
• 💧 推动多喝水的运动实际上是一种由政府和瓶装水公司合作的营销策略。
• 🍟 瓶装水公司同时销售加工食品和含糖饮料，他们在健康和不健康食品市场上都有利益。
• 🚫 干禁食不是一蹴而就的，应该先适应低碳水化合物饮食，然后再逐渐过渡到禁食。
• 🏋️‍♂️ 干禁食期间应避免高强度运动和过度出汗，因为这会增加脱水的风险。
• 🥣 禁食后的恢复饮食应逐渐进行，开始时以液体食物为主，如每隔四小时喝一些骨头汤。

Q & A

什么是干禁食，它如何帮助减肥？

干禁食是一种不摄入任何食物和水的禁食方式。根据视频中的描述，干禁食可以促使身体通过燃烧脂肪来产生水分，从而帮助减肥。

干禁食期间，身体是如何产生水分的？

在干禁食期间，由于不摄入水分，身体会通过燃烧脂肪与空气中的氧气反应生成水分，这一过程称为脂肪氧化。

干禁食与水禁食相比有哪些优势？

视频中提到，一天的干禁食相当于三天的水禁食，意味着干禁食可能带来更显著的健康益处和减肥效果。

为什么干禁食期间不建议进行高强度运动？

干禁食期间，身体关闭了消化系统，减少了肾脏的工作负荷，将资源转向修复和再生。高强度运动会增加脱水风险，给身体带来额外压力。

干禁食期间如何适应脂肪燃烧？

在开始干禁食之前，应该先适应低碳水化合物饮食，使身体更容易转换到燃烧脂肪的状态，减少禁食期间的饥饿感和渴望。

为什么说干禁食可以激活身体的修复和再生功能？

由于干禁食期间减少了消化和排泄系统的负担，身体可以将更多的能量用于修复、愈合和再生，从而促进健康。

视频中提到的“drink up”运动是什么？

“drink up”是一个由政府和瓶装水公司合作推广的运动，目的是鼓励人们饮用更多的瓶装水，这背后可能有商业利益的驱动。

为什么视频中提到我们不应该完全依赖于口渴来决定是否喝水？

视频中提到，当我们感到口渴时，身体可能已经处于轻度脱水状态。因此，应该在口渴之前就适量补充水分。

干禁食期间如何补充电解质？

在水禁食期间，可以通过补充电解质、B族维生素和海盐来维持电解质平衡。但在干禁食期间，不摄入任何补充品，身体会尽可能地保留盐分和水分。

视频中提到的作者有哪些关于减肥和健康的书籍？

作者提到了几本书，包括《Dr. Berg's Body Shapes Diets》、《The Seven Principles of Fat Burning》和《The Healthy Keto Plan》（之前名为《The New Body Type Guide》）。

如何正确地从干禁食过渡到正常饮食？

在结束干禁食后，应该逐渐地、慢慢地引入食物，开始时可以选择液体食物，如骨汤，避免立即摄入固体食物，以减少对身体的压力。

Outlines

00:00

🛑 极端的减肥方式与干性禁食的潜在益处

这一段讨论了通过模仿饥饿状态来减肥的危险性，并引入了干性禁食的概念。作者指出，虽然干性禁食可能引发脱水的担忧，但实际上人体具有多种基因可以在脱水状态下保护身体，并产生健康益处，包括降低癌症风险。通过研究，作者发现干性禁食不仅能够显著增加体内水的生成，还能更有效地燃烧脂肪。尽管干性禁食可能带来许多健康益处，但作者建议初学者从短时间的禁食开始，并逐步过渡到干性禁食。

05:02

📚 干性禁食的实践建议与书籍推荐

在这一段中，作者详细说明了如何安全地进行干性禁食，包括逐步过渡、适应低碳饮食、在冷环境中进行禁食等。此外，作者强调了在禁食后的恢复饮食中应缓慢引入液体食物，以帮助身体逐步适应。最后，作者介绍了几本他所著的与体型和减脂相关的书籍，强调了最新出版的《健康生酮计划》一书的全面性和实用性，建议读者如果没有旧版书籍，可以直接购买新版以获取最准确的信息。

Keywords

💡节食

节食是指通过减少食物摄入来控制体重的一种方法。在视频中，节食被提及为一种触发基因变化的方式，这不仅有助于减轻体重和燃烧脂肪，还可能延长寿命并改善心血管健康。然而，视频也提到了节食可能带来的脱水风险。

💡基因

基因是生物体内携带遗传信息的分子，控制着生物体的各种特性。视频中提到，通过节食可以激活超过50种不同的基因，这些基因不仅有助于保护身体免受脱水的影响，还能带来包括降低癌症风险在内的多种健康益处。

💡干禁食

干禁食是一种不摄入食物和水的禁食方式。视频中提到，干禁食可以促使身体产生更多的水，并且比单纯饮水的禁食更能燃烧脂肪。干禁食被认为可以带来健康益处，但需要谨慎进行。

💡脂肪燃烧

脂肪燃烧是指身体使用脂肪作为能量来源的过程。视频中强调，通过干禁食，身体可以被迫燃烧更多的脂肪来获取能量，这有助于减轻体重。

💡脱水

脱水是指身体因缺乏足够的水分而发生的一种状态。视频中提到，脱水可能对身体有害，但同时也指出，干禁食可能激活身体的某些机制来防止脱水。

💡酮症饮食

酮症饮食是一种低碳水化合物、高脂肪的饮食方式，目的是使身体进入酮症状态，从而促进脂肪燃烧。视频中建议，在开始干禁食之前，先适应酮症饮食，以便于身体转换到燃烧脂肪的模式。

💡电解质

电解质是身体中带电的矿物质，如钠、钾等，对于维持正常的生理功能至关重要。视频中提到，在水禁食期间可以补充电解质，但在干禁食期间则不摄入任何电解质补充剂。

💡身体修复

身体修复是指身体自然恢复和修复受损组织的过程。视频中指出，在干禁食期间，由于消化活动的减少，身体可以将更多的资源用于修复和再生。

💡水的市场推广

视频中提到，水的市场推广是由政府和某些公司合作推动的，目的是推广瓶装水的消费。这与视频中讨论的干禁食和脱水风险形成了对比。

💡健康益处

健康益处是指某种行为或习惯对身体健康的积极影响。视频中多次提到干禁食可能带来的健康益处，如降低癌症风险、改善心血管健康等。

💡身体类型

身体类型是指个体身体特征的分类方式，如体型、新陈代谢类型等。视频中提到作者写过关于身体类型的书籍，并在新书中进行了更新，这与理解个体如何响应节食和禁食有关。

Highlights

Mimicking starvation through fasting triggers genes that help with weight loss, fat burning, and longer life.

Fasting can lead to better cardiovascular health and improved blood sugar levels.

Humans may have genes that protect against dehydration, similar to how genes help with fat burning during fasting.

A study on birds crossing deserts without water found that those undergoing dry fasting generated six times more water than those only drinking water.

Dry fasting can lead to increased fat burning, as the body converts fat into water using oxygen.

Dry fasting for 12 hours a day for 30 days may offer health benefits with minimal side effects.

It’s recommended to gradually introduce dry fasting after adapting to fat burning through a low-carb diet.

Start with water fasting before transitioning to dry fasting to make the process easier.

During dry fasting, the body adapts by retaining salt and water, reducing the need for external intake.

Dry fasting should be done in a cool environment to avoid excessive sweating and dehydration.

One day of dry fasting is equivalent to three days of water fasting in terms of fat burning and health benefits.

After longer fasting periods, it's crucial to reintroduce food slowly, starting with liquids.

Bone broth and kefir are recommended for refeeding after extended fasting periods.

Dry fasting forces the body to burn more fat as it must obtain water from fat stores.

The first step before fasting should be learning the ketogenic low-carb diet to ease the transition.

Transcripts

the most dangerous way to lose weight

when you mimic starvation by doing a

fast you trigger all these different

genes that not only help you lose more

weight and burn fat you also live longer

you have better cardiovascular better

blood sugars but my question is way in

the past when we had a famine and

adapted to it through these genetics

didn't we also have a drought if that's

true don't we have genes that also

protect us against dehydration I looked

it up and the answer is absolutely

there's over 50 different genes that

protect us and also produce a lot of

health benefits including decreased risk

for cancer and all sorts of things now I

know what you're probably thinking wow

dehydration is dangerous and we need

water Because by the time we're thirsty

it's too late we're already dehydrated

you ever hear that I stumbled on this

amazing study I want to share with you

it was on little birds that can fly

across the desert without water just

survive and there was a study in the

first group they fed on food and water

the second group no food just water and

the third group no food and no water

that's called dry fasting and the

results blew me away the dry fasting

group generated six times more water

than the group that only drank water the

dry fasting group also burned more fat

but when fat is burned with oxygen from

the air the chemistry of it turns it

into water I think we can use dry

fasting to our benefits 12 hours of dry

fasting for 30 days there's a lot of

research into that area that shows a lot

of health benefits and not many problems

not many side effects if any so when

we're talking about shortterm dry

fasting I'm only talking about 12 hours

and maybe 20 hours to start out I'm not

talking about some long dry fast okay

but I first want to tell you where this

whole water thing came from as far as

people pushing water on you it's

actually developed from a campaign when

the government partnership with certain

corporations called drink up don't drink

the tap water we must have bottle water

so the companies that sell bottle water

are behind those campaigns and they

basically brainwashed I'm sorry educated

us that we need to drink more water CU

dehydration is the most dangerous thing

well if that's true then we should also

never go without food we should probably

eat every hour and be nourished what's

interesting about the water bottling

companies the top three companies Nestle

Coke and Pepsi same companies that sell

you know alra process foods and liquid

candy or soda pop energy drinks with a

lot of sugar they basically have have

markets on both sides right they have

water side and also the junk food side

so listen I'm not against water just

drink when you're thirsty but you may

want to look at this dry fasting as an

extra tool to use when you need to Let's

dive into the details of this there's

some rules you want to go slow okay you

don't want to just jump into fasting

right away because you want to First

adapt to fat burning so you want to get

on a lower carb diet for a while to make

it easy on use that's gonna get things

ready for you to do the fast your shift

over to burning more fat and then when

you transition into fasting it's like

really easy you have no Cravings your

hunger goes away and it makes it doable

if you do fasting you always want to

start with the water fasting okay before

the dry fasting so with water fast

you're taking supplements like

electrolytes B vitamins sea salt with

dry fast you're not consuming any

electrolytes any pills you're not

drinking coffee you're not doing any

anything with water and your body will

start to adapt and hold on to the salt

and water as much as it can with this

shift in hormones but I'm telling you a

lot of people have never got their body

into a state where they're actually

making water but then you want to kind

of graduate into the dry fast and a very

small little level that's fairly easy

but I think it can produce massive

results even if you do it in a smaller

scale why because one day of dry fasting

is equal to 3 days of water fasting some

other things that you want to do is stay

in a cool environment don't make the

mistake I made by spending a lot of time

outside sweating you don't want to do

that because that's going to really

dehydrate you even more now I did fine

but I can tell it was just too much

stress because listen when you're dry

fasting you're turning off your

digestion your kidneys are not having to

work hard so all of this resource that

your body has can switch to repair

healing regenerating fixing stuff so we

don't want to necessarily be adding

high-intensity exercise you can walk you

don't want to be sweating and doing work

outside that's involving more

dehydration okay I made that mistake so

don't do that and also when you get into

the longer fast and you refeed you want

to just do liquid type stuff a little

bit maybe 8 O every 4 hours for the

first day the second day and the third

day this is more for a longer fast but I

just want to let you know that you want

to really gradually introduce your food

slowly keer is good to help fortify the

gut bone broth is good but this video is

just to kind of give you another tool to

potentially use to help you lose more

weight by putting your body in a state

where it can only get water from fat so

it's forced to burn more fat so I think

the first step you should do is to learn

how to do the ketogenic low carb diet

and for that I put this video up right

here check it out hey before you leave I

just wanted to give you a little quick

history on some of the books that I

wrote this was one of the first books

it's called drberg body shapes it was my

attempt at um writing about body types

uh what was very interesting about this

book is I actually did all the images

myself uh don't ask me why um they look

actually not quite as professional as

some of the uh images that I have in the

new book but anyway this is my first

attempt right here called Dr Berg's body

shaped diets uh and then I wrote a book

um more extensive called the seven

principles of fat burning I don't even

have a copy anymore actually um because

it's outdated uh the next book uh I put

about a thousand hours into this one

right here called the new body type

guide major updates on the body types uh

I put a lot of energy into this uh it

has professional images Graphics all

sorts of things now the problem with

this book is it doesn't really describe

what this is really about body types are

only a small portion of what's in this

book and that's why I changed the name

to the healthy Keto Plan okay if you

happen to have this book you don't

really need this book because there's

some only very very minor updates but if

you don't have this you need to get this

one right here um this book goes into

every single detail that you would ever

want to know about it goes into the

seven principles of fat burning goes

into hormones uh the body types the

basic Keto Plan it goes into

intermittent fasting I talk about the 10

fat burning triggers and blockers and

fat burning strategies with a lot of

details in every single chapter I go

into body issues that interfere with

losing weight um there's very few people

that just have a weight problem they

have a lot of body issues whether it's

sleeping problems uh stress problems

inflammation menopause I cover that

extensively in this book then I talk

about how to get rid of stress and I

show you a technique uh then I get into

exercising and then I have a lot of

really good recipes in this book as well

so uh this is a good reference guide um

on my website if you get this book you

get this one free it's called healthy

key in minute fasting this is the

shortcut uh quick guide to this book and

uh the reason I created this book is to

have you within 45 minutes learn how to

do keto okay in in minute fasting

exactly what you need to do then you can

fill in the blanks with this book right

here so right now I'm doing a special if

you get this book you get this one

totally free or you can go to Amazon and

get these individually so I just want to

clarify the difference between between

this book and this updated one right

here if you don't have this you need to

get this right here that way you can get

the exact correct information to do it

healthily