乾斷食,燃燒3倍脂肪,高效減肥,柏格醫生 Dr Berg
Summary
TLDR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
🛑 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。
📚 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。
Mindmap
Keywords
💡节食
💡基因
💡干禁食
💡脂肪燃烧
💡脱水
💡酮症饮食
💡电解质
💡身体修复
💡水的市场推广
💡健康益处
💡身体类型
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
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