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Top 10: How To Lose Weight Fast, Naturally And Permanently (Ultimate Guide To Burning Fat) ⚖️💨 ⏩

October 4, 2019


Naturally and permanently even though keto
is provided some great results for a lot of people there are still some whose metabolism
whose bodies are so stubborn that they’re not getting the results that they want. So
first I just want to put it in perspective a little bit because a lot of people come
into my office and whether it’s for pain or weight loss or whatever their issue is they
say sometimes I just want to get out of pain I just want to lose the weight and that is
never true that is not what they really mean because you could lose weight by just stop
eating stop drinking water you lose the fluid go sit in the sauna and sweat it all out you
could probably lose 10-15 pounds before you pass out and they take you to the emergency
room so it’s not at any cost what people really mean is yes they’re tired they’re frustrated
they’re sick and tired of not getting the results but while they want to get out of
pain while they want to lose the weight they want to do it healthfully and in the case
of losing weight they don’t want to gain it back we don’t want to say that we just want
to lose it fast or that we just want to do this or that we want to lose it as fast as
possible while doing it naturally and permanently and maintaining optimum health and balance
in the body so today we need to talk about taking weight loss and fat burning to the
next level coming right up hey I’m Dr. Ekberg I’m a holistic doctor and a former Olympic
decathlete and if you want to truly Master Health by understanding how the body really
works make sure that you subscribe and hit that notification Bell so that you don’t miss
anything but you’re not getting the results that you’re looking for when it comes to weight
loss and fat burning whether it is because you have extremely stubborn insulin resistance
maybe you have a low basal metabolic rate because of hypothyroid maybe you’ve done a
lot of yo-yo dieting in your days that they shut down your metabolic rate or you had some
trauma were some accident in the past I may have shut your body down or if you are getting
some results but you just wanted to happen faster you just want to lose that weight faster
and quicker today went to talk about how to pull out all the stops weather is for any
of those stubborn reasons where you wanted to go really quickly all of these are tools
that you can apply and for some of you you have to apply all of them to make anything
happen and it’s a matter of degree how much do you turn on the power so to speak very
first thing to understand is insulin resistance we can never get around that because insulin
is the hormone that takes glucose and fuel out of the bloodstream and into the cell and
the more insulin we have the more the cell becomes resistant and now insulin blocks fat
burning so we can’t lose weight it is because of insulin resistance. So insulin resistance
comes from fructose sugar grain and start especially processed refined once and it comes
from how often we eat the more often we eat something and raise a blood sugar the more
often we have insulin spikes. The more often insulin is guiding Fuel and glucose into the
cell the more the cell becomes insulin resistant and that is the mechanism that we have to
turn around so since all of these things fructose sugar grain and starch and frequency are contributing
to insulin resistance that is the thing that we have to work at turning around so we first
a lot of people go from high levels of carbohydrates and then they lower them and they might get
all the way down to keto which means that you are eating so few carbs that your body
gets fat adapted and it learns how to burn fat for fuel but for some people that’s not
even enough so it may not be enough to be in keto you might have to be in keto and still
lower your carbs even further so you might want to look at getting closer to 0 carbs
even if you got into ketosis on 20 or 30 grams of net carbs to really take it to the next
level you want to look at taking it even closer to 0. Then we want to understand protein. Number two moderate protein. Because protein also stimulates insulin excess protein gets converted into
glucose and raises insulin and can drive insulin resistant so it is not okay if you’re very
insulin resistance it’s not okay to eat unlimited amounts of protein. Number 3, moderate fat and
this is going to confuse some of you at first but will help you put in perspective because
keto is known as high-fat diet but it’s not really high fat the keto diet is very very
low carb on the whole point in getting a low carb is so that your body start using fat
butt the incentive for the body to burn body fat is based on the fact that you don’t put
so much fat into your mouth via the diet so if he eats so much fat that there’s no incentive
to burn body fat than you eating too much fat so we want to start thinking in terms
of moderate fat here we’re going to talk a little bit about calories here but will help
you explain that also when we get into the intermittent fasting portion so let’s say
that the typical ratios during the keto macros are 75% fat and 20% protein and 5% carbohydrate
on a 2000 calorie diet then that would be 165 G about a hundred grams of protein in
about 25 grams of carbohydrate if you start lowering your fat if you start eating fewer
meals if you do intermittent fasting if you eat half as many meals if you become fat adapted
and you eat less now you will consume fewer calories so now let’s just say that you are
eating for whatever reason whether you’re not hungry or because you’re eating one meal
a day or every other day that you’re only eating a thousand calories now these ratios
are not going to stay the same the carbs are going to go way way low remember we’re trying
to get down to zero so the 5% now becomes about half as much about 12 grams of carbs
and none of that is going to be fructose sugar or starches we still want to maintain approximately
the same amount of protein about a hundred grams but because we eating less now that
hundred become 40% of calories from protein and the rest then becomes fat but now fat
has gone down to 55% which is about the same as 60 grams because we’re eating less food
overall again we might not be as hungry or might be fasting part of the time so now the
macros have changed a little bit and a carbs have gone even lower the proteins have stayed
about the same cuz we’re trying to preserve lean tissue and give the body the proper amino
acids without triggering insulin and we have also reduce the fat in order to give the body
a greater incentive to burn the stored fat the excess storage so what can you eat well
you can eat as much leafy greens as you like basically because all of these 12g are going
to come from leafy greens from things to have a lot of fiber a hundred grams of leafy greens
are going to have about three grams of carbs so you could eat a full pound of leafy greens
that’s a full tub of these spring green makes us everyday and still not get over over 12
grams, and because there’s so much fiber it slows the absorption of that carbohydrate
way way down and why do you want fiber because when you’re eating less food overall when
you’re eating more concentrated food in the form of fat and protein and when you eating
fewer meals there is less gut activity so some people tend to become a little bit constipated
some people might have some issues with their digestion but the main reason that we want
to think of maintaining fiber is that fiber feeds your biome your microbiome the bacteria
that live in your gut they’re being implicated more and more not just an overall help but
in your ability to lose weight as well so you want to do everything you can even on
intermittent fasting or keto diet to maintain your fiber and you want whole food fiber you
wanted to come as much as possible from a wide variety of different foods but we’re
going to be limited mostly to leafy greens to try to find as many different kinds as
you can there and what it does this fiber it becomes food for your bacteria and fiber
by definition does not raise your blood sugar fiber is a carbohydrate dream so it’s neutral
is completely neutral in terms of these ratio so the more fiber you can get the better basically
and when you feed those bacteria they produce short-chain fatty acids and these short chain
fatty acids they can become fuel for other bacteria to become fuel for the tissues in
your gut and some of it can even start circulating and become fuel for you that is very very
beneficial they’re basically the shorter version of MCT so short chain fatty acids or MCT is
medium-chain triglycerides medium chain fatty acids so this is kind of part of of ketosis
and what they also can do is they can help improve insulin sensitivity that can help
reverse that insulin resistance but again the biggest reason is that you want to do
everything you can to maintain your activity because everything slows down a little bit
when you eat less so the more you can do to keep up that activity the better. the thing
you can eat of course is meat fish eggs you can eat healthy animal proteins you want to
try to stay as much as possible to grass-fed and organic but again you do the best you
can if you can’t access it or if you don’t feel you can afford it then do the best you
can but realize that the grass-fed have much much better nutrition and inflammatory ratios
for you if you want to try to avoid dairy and nuts for two reasons they tend to be inflammatory
so if you have any kind of sensitivity nuts and dairy or two of the most common allergies
or intolerances when it comes to food but also they do contain some carbohydrates even
though they can fit into a normal keto diet in moderation if you’re trying to get really
close to zero on the carbs than I do contain a few grams of carbs like a cup of dairy will
have about 12 to 14 grams of carbohydrates in the form of lactose nuts have anywhere from
from 4 to 5 to 10 grams of carbohydrates so if you trying to get to zero your best off
not to use any dairy or nuts The Only Exception would be if you have like a tablespoon or
so of heavy cream in your coffee or if you use butter because butter again has some of
these short chain fatty acids and it has no protein or sugar it’s just a pure fat portion
of the dairy number 5 intermittent fasting so if you want to kick it up a notch you want
to make things happen faster then definitely intermittent fasting is a powerful tool because
we talked about the the things that drive insulin and one of the strongest factors is
the frequency so intermittent fasting means that you reduce the freak when I say you eat
few or meals to go longer periods of time without stimulating insulin so your cells
are insulin resistance so the more you can reduce the things that stimulate insulin and
the longer you can go the longer period of time that you can go without stimulating any insulin
the more you’re going to have a chance for those cells to become insulin sensitive again
So intermittent fasting means that you eat during a shorter period of time a shorter feeding window and you extend
the fasting window you could start with 16:8 which means that you skip breakfast maybe
and then you have lunch at 12 and dinner at 8 and you fast the rest and then you push
the dinner a little bit earlier so now you having lunch at noon and have dinner at 6
you doing an 18-6 and so on so you can gradually as you become more fat adapted shouldn’t have
any problem shrinking down your feeding window so then you would have a 24 and then down
to what call omad one meal a day but for some people that’s not even enough there are a
lot of people who have so much insulin resistance such a slow metabolism that their body just
refuses even with omad to start burning fat so now you got to take it even further and
you can do what’s called a 42-6 that you eat two meals one day and then you skip the next
and then you have two meals like noon and 6 p.m. and then you skip the next day and
so forth we have a 42 hour fast out of every 48 hours out of every two days or you could
eat one meal every other day so now you’re basically getting a 48 hour fasting window
and once your body is adapted once your body is used to that once you learn how your body
reacts and functions now you could even stretch that a little bit further but I don’t suggest
that you do that right away I suggest you move slowly learn how your body react and
then you can try a 3-day fast the 4-day Fast Five day at set drop but don’t just jump into
that number six aerobic exercise and aerobic exercise is perfectly fine because aerobic
by definition is fat burning aerobic means that you can supply enough air enough oxygen
that your body keeps up and it doesn’t need turn carbohydrates especially if you are fully
fat adapted then your body can be burning as much as 95% fat to 5% carbohydrate that
is the ratio that your body get into once you are fasting especially extended fasts
so even though we don’t want to focus on calories I just want to illustrate that it can be a
powerful tool because let’s say that you have the time and you enjoy walking and you go
for 2 hours of walking 5 to 6 days a week 2 hours of walking depending on your size
and height and so forth but in my case if I walk I can burn about 5 even 600 calories
in an hour and I can remain aerobic I can remain fat burning so in 2 hours you could
burn a thousand or 1200 calories So even though that’s not going to be the primary
way we just want to get away from thinking that we lose weight by burning calories it
is an additional tool so you could burn an extra pound every 3 days on top of everything
else you’re doing that walking could burn an extra 2 pounds a week or so but here’s
the big but here’s the the big big thing that you have to understand you have to stay in
fat burning you cannot try to think Oh well if I burn a thousand calories walking then
if I walk really fast I can burn more calories that’s going to come back and bite you because
if you increase your intensity now you’re no longer in fat burning You have to stay in fat
burning you have to stay in that aerobic Zone where you don’t exhaust yourself, where you don’t
huff and puff where you’re not starving for air because as soon as you start huffing and puffing as soon as the intensity goes up now you are producing cortisol that the reason
you’re huffing and puffing is that your body is looking for more air than it can provide
for aerobic activity and now you’re not fat burning now your body leaves fat burning or
it shifts from 95% fat burning to a significant amount of carbohydrates that it needs to start
breaking down to produce energy as soon as that happens to increase cortisol which increases
blood sugar and that increases insulin resistance for a very short time no problem if you happens
for seconds or a couple of minutes no big deal but if you go on for 30 45 minutes to
an hour and you think that hey because I’m sweating because I’m working harder I’m burning
more calories you are shifting into carbohydrate metabolism You still have the fat burning as a foundation, but anything extra has to come from
carbohydrate metabolism so the more you do that the more you drive your body back into
needing carbohydrates and what happens then your body has four choices it’s going to result
in Cravings it wants that carbohydrate because you did something that made the body need
carbohydrates so you’re going to get cravings and you’re either going to give into them
and eat carbs again or you’re going to suffer and if you suffer you need to feel terrible
but also the body might respond by lowering your basal metabolic rate because you are
producing a need for carbohydrate but you’re not fulfilling it so now your body perceives
a lack and it will lower your basal metabolic rate the other alternative that is no better
is that the body starts breaking down muscle and remember cortisol breaks down muscle because
cortisol is a stress hormone when you stress your body doesn’t care it wants to survive
this moment at any cost to break down muscle to make gluconeogenesis to make more glucose
don’t get into that if you’re doing the walking it can be very powerful lots and lots of benefit
but you have to stay aerobic anything that you do for more than a few seconds to a couple
of minutes needs to be aerobic otherwise you’ll end up with cravings suffering you’re crashing
metabolism or you burn muscle however number 7 list of one exception to fat burning and
this is called high intensity interval training and a lot of people think that I’m saying
the opposite thing here but let’s make this really really clear when you do hit why would
you want to do high intensity right after we said that you can’t do any sort of high-intensity
because you only have to do it for a very short. Of time to increase growth hormone
and growth hormone increases your metabolism and raises metabolism it spares muscle it builds
muscle and it burns fat it is one of your best long-term allies you want to do everything
that you can to increase growth hormone Naturally by the body’s own production without getting
into a lot of cortisol so how do we do that well during HIIT I’ve seen some different I
used to quote that you could increase your levels by 3 to 400% now I’ve seen some numbers
lately of 500 all the way up to two thousand percent that you can increase your growth
hormone from doing high-intensity interval training and especially if you do the training
while you’re fasting because fasting is the other thing that raises growth hormone most
powerfully to high intensity interval training some people think that high intensity is just
anything that’s strenuous that when you go to the spin class and the harder you pedal for
the 45 to 60 Minutes the more high intensity interval training you do. No, that’s just
sustained high anaerobic exercise and that’s not what you want so an example of a proper
HIIT would be that you do about a five-minute warm-up or 5 or 10 or 15 minutes you could do
that walking get your heart rate up to a hundred hundred ten hundred twenty whatever that aerobic
range is for you and you could even jog a little bit depending on what the activity
is that you’re going to do and then once as long as you do that warm up your still aerobic
you’re not producing any cortisol so you’re just doing a little bit more of this aerobic
then when you start the HIIT now you go all out and this is going to depend on your Fitness
level if you’ve never done this before then you’re going to build up over a period of
weeks or even months before you’re even ready to truly do HIIT once you’re ready you go all
out for about 30 seconds I could be 20 seconds could be 30 doesn’t really matter but it’s
a short period of time then you rest for the same period of time so if you went all out for 20 seconds
you rest for 20 seconds then you go all out again for 20 seconds and you do this four
or five times that’s all and your goal is for each time that you go all out you drive your heart rate a little bit higher and each time you start the next high-intensity your heart rate is a little bit higher than
when you started the previous wants to each time it’s like a stair step that you’re raising
your heart rate higher and higher and you should not keep this up more than 3 to 5 minutes
and that’s a big confusion some people think that Oh HIIT is so great but you’re lucky
I saw this just the other day you’re lucky if you can keep it up even 15-20 minutes No
that is wrong you the whole point of HIIT is that you don’t exhaust yourself you don’t
try to go as long as possible you go as intensely as possible but once you have hit your maximum
heart rate you are done and this you learn overtime what’s your maximum heart rate is
mine right now is 177 I’ve done four, five workouts in a row when I hit exactly 177 so maybe
I can squeeze out another point but I’m pretty sure that’s where my level is right
now so don’t go try to find it right away take some time build it up as as you do these
intervals you learn sort of where that top Plateau is and now here’s the beauty you went
super super hard you used up a lot of produced a lot of cortisol but it only lasted for three
to five minutes during this time you did not use up thousands of calories of fuel you used
up a hundred to 150 calories of fuel during aerobic exercise I can produce about 10 calories
per minute that’s what I can sustain with aerobic exercise when I go all out anaerobe
exercise like sprints uphill I probably generate some around 30 calories per minute I increase
my fuel consumption about three-fold so the rest of it has to come from a process called
glycolysis I have to break down blood sugar and turn it into lactic acid so somewhere
around a hundred calories needs to be converted from glucose to lactic acid this lactic acid
is not a is not being used up it doesn’t leave the body it goes from glucose to lactic acid
and then the lactic acid turns it back into glucose as soon as you stop running through
didn’t do need some glucose in the body and I haven’t found the exact numbers of where
this comes from because your liver glycogen is going to be depleted almost entirely from
fasting and from low-carb a bunch of your muscles retain some glycogen and you also
have some glycerol and some lactic acid and some other metabolites floating around that
you can convert so for a short duration where you don’t need a whole lot of fuel your body
has the resources to perform glycolysis and do that high intensity and because it’s short
it doesn’t disrupt your metabolism dramatically give it a a quick burst and then afterwards
your body can go back into fat burning and you do not get the cravings and the muscle
wasting and so forth to the aerobic is not supposed to wear you down therefore you can
do it almost every day you could do it every day but I’m just saying 5 to 6 days a week
if you feel like it. The HIIT you don’t want to do more than once or twice a week this isn’t
very very stressful you want to make sure that your body is 100% recovered from the
previous time before you do the next one so if you’re not super fit then once a week might
be enough if your body is getting fit and you’re recovering faster than you could probably
do twice a week but I would necessarily go any further than that because I think you
get almost all the benefits of exercise from doing the aerobic and from doing one to two
times of HIIT per week. Number eight the next to make sure you get plenty of sleep because
lack of sleep is stressful it raises cortisol it messes with your growth hormone a lot of
the growth hormone along as they repair a lot of the recovery is happening during sleep
and if you don’t get enough then it’s like you’re burning your candle at both ends. This also has to do with stress if you’re
not getting enough sleep then your body is being stressed if you are in a lifestyle situation
where you have a lot of stress then you want to do everything that you can to learn some
stress management techniques breathing exercises yoga relaxation all those different kinds
of things so that you can reduce the stress because that’s also going to produce cortisol
it’s going to maintain your insulin resistance and remember that virtually everything were
talking about here is to reduce insulin resistance that is how we achieve permanent weight loss
that’s why all of the yo-yo diets fail because they don’t address these points they think
it’s all about calories and they don’t reduce the frequency of meals they just reduce calories
and now your body is still in resistant and it will do whatever it takes to get back to
that initial weight after you lose a few pounds so that’s the key reduce insulin resistance.
Number 10 we want to look at some nutrition because if you’re fasting if you’re doing
extended fasting especially then your body can lose some minerals once you lose your glycogen
you are losing fluids and part of the problems with a low carb diet is when people don’t
eat enough leafy greens and when they don’t get enough minerals these things usually sort
themselves out fairly well because your body adapt and get better at maintaining and preserving
minerals but it’s still a good idea especially during long fasting to make sure that you
get enough potassium that you can get that through food of course but potassium citrate
this a great supplements get an extra thousand mg or so on top of all of your food and you
should be fine sodium that’s your regular salt but you want to make sure it’s either
Himalayan pink salt or a good quality sea salt so that it’s not processed and so that
you get the full spectrum of trace minerals along with it magnesium is a great calming
mineral it stabilizes neural membranes and it helps reduce stress or the other way of
looking at it a lack of magnesium can result in unstable membranes and contribute to stress
calcium is another great mineral and you want to get it through a natural source or through
calcium lactate so all of these you can get the potassium the magnesium you want to get
in a citrate form and the calcium you want to get in lactate or citrate that’s the way
that the body can process them and absorb them the best but also the lactate and the
citrate they normally fit naturally into the metabolic pathways that actually support the
body and other nutrient is fish oil you get what you can from healthy fish if you enjoy
those eating fish but if you don’t get enough then try to get some fish oil and especially
the DHA that’s the longest and the most unsaturated it is a major component of the brain it’s
a building block of the brains of 40% of the fat in the brain is DHA your retina is even
more than that and it has a calming effect on the brain it helps build a brain but it’s
also calming and stabilizing on the brain B vitamins are necessary for energy production
and they’re great brain food as well just make sure that they’re not the synthetic stuff
that you buy from most stores stay away from the B complex vitamins with thousands
and thousands of percent of your daily RDA those are guaranteed to be synthetic and they’re
not going to add anything that your body needs in the long run best source is from food and
from nutritional yeast in my practice we also use standard process they have a natural form
called cataplex B something that has created some confusion after a previous video where
I talked about insulin resistance and I’m going to tell you now that you can use apple
cider vinegar you can use small amounts of lemon juice you can use cinnamon you can use
various different herbs that help your body become more sensitive and a lot of people
thought that I said the opposite if you are insulin resistant because you have too much
carbohydrate in your system and your blood sugar goes too high and then you take apple
cider vinegar or lemon or cinnamon or one of those things and your blood sugar goes
down because it helps compensate for that insulin resistance and then you measure your
blood sugar and you say oh my blood sugar went down because I took those things and
you think that’s a good thing then you are mistaken because then you’re using these these
nutrient you using these substances to compensate for an imbalance and it’s driving that imbalance
further however if you are doing all those things all the things we talked about here
today if you are reducing the carbohydrate load on the body if your body is in the process
of reversing insulin resistance then these can be a great aid to help the cell become
more insulin sensitive because now you’re not overloading the system you’re pulling
back so that the cell is in the process of becoming more insulin sensitive and now these
substances will help it in that process so that’s the difference if your body is overloaded
already then you are kidding yourself if you think this is helping but if you are in the
process of solving the problems then they can be beneficial if you enjoy this video
I guarantee that you’re going to love that one thank you so much for watching and I’ll
see you in the next video

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