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The MOST Important Intermittent Fasting Basics for Beginners: MUST WATCH - Dr. Berg

author avatar Dr. Eric Berg 12/27/2021

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Fasting is the most important thing you can do for your health! Learn the basics of intermittent fasting. .

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0:00 Introduction: Fasting basics 

0:35 The goal of fasting 

2:20 How to start intermittent fasting 

5:35 What is Healthy Keto? 

7:40 Intermittent fasting benefits 

9:00 How to get rid of snacking 

13:38 High cholesterol on keto and fasting 

15:47 Benefits of fasting for the liver

16:15 Fasting tips 

16:50 Fasting and exercise 

17:50 Supplements on keto 

19:00 Fasting mistakes

Today I’m going to show you the basics of how to do intermittent fasting. This is for both beginners and those who are advanced but are experiencing problems like keto plateau. 

With fasting, you’re trying to go from sugar-burning to fat-burning. 

What is Healthy Keto?:

Healthy Keto is not just a low-carb diet. With Healthy Keto, you want to eat quality low-carb foods that are higher in nutrients. Fasting helps with brain health by improving cognitive function and memory recall. It also helps to protect the brain from age-related damage by reducing inflammation. 

The best indicators to know fasting is working: 

• Your appetite is gone 

• You can fast comfortably 

How to start intermittent fasting:

1. Push your breakfast further and further towards lunch (you can have bulletproof coffee or MCT oil) 

2. Eat at noon and add fat to the end of your meal 

3. Eat at six and add fat to the end of your meal 

A six-hour eating window with an 18-hour fasting cycle is great and can provide a lot of benefits, such as:

• Supporting cognitive function, focus, memory, creativity, and mood 

• Supporting the immune system

• Decreasing inflammation 

 How to get rid of snacking:

• Don’t buy snacks 

• Stay busy 

• Have a large dinner with plenty of fat

• Have apple cider vinegar in your water 

• Have lemon juice in your water

• Consume a large amount of vegetables during meals 

Things that will help you fast longer:

• Green tea 

• Cinnamon 

• Garcinia 

• Ginseng 

• Ginger 

What to do if you experience symptoms like keto flu or keto fatigue:

• Take B vitamins

• Take sea salt 

• Take electrolytes and trace minerals 

Fasting mistakes: 

• Consuming a small snack

• Consuming a small amount of carbs

• Thinking the results will happen quickly (give it time!)

• Consuming everything in moderation 



Healthy Keto Guide for Beginner

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