Eat This For Massive Fasting Benefits

Hello Health Champions.

Today I want to talk about the best foods to eat when you're doing intermittent fasting

and immediately some people will say well that's a contradiction because fasting is

when you're not eating so why are you talkin about what to eat when you're not eating.

Well fasting is about eating nothing that's the period

when you're not eating but intermittent fasting is about controlling and regulating the periods

It's about time restricted eating so you could do for example a 14 hours out of every twenty-four

if you don't eat that you're fasting.

And that leads to 10 hours to eat and that's a great place for lot of people to start and

if you get results great if not then you push that window out a little further so you might

have a 16 hour or an 18 hour or 20 hour fasting window. So when we talk about the best foods

to eat for intermittent fasting we're talking about the best foods that will support you

for that fasting period

What kind of food are the best to eat to make it through that fasting period

the easiest and with the least hunger and with the most stable energy. Now some people are probably

wanting to hear about some magical fat-burning food or some magic herbs that will melt off

the pounds even if that existed and I'm not saying that it does or it doesn't but it's

not what we're interested in because that would be a stimulant it would push your body

into burning the fat but what we want to talk about is addressing the root cause and the root

cause the reason that your metabolism broke in the first place is because of sugar and

stress and because of frequent dieting when you restrict calories for a period

of time and then you go back to eating junk which is more sugar and more bread and more

processed foods over time you're pushing your body out of balance more and more and more

and you actually break your metabolic machinery so if we address the root cause instead of

trying to find a quick fix like some stimulants addressing the root cause will allow the body

to restore normal balance and that is the only thing that were interested in in the

long-term that's the only thing that will create long-lasting results and the food's

then are the ones that help you maintain the most stable blood sugar and here's where a

lot of people fall into a trap because they have abused their metabolism and they're jacking

up their blood sugar and the blood sugar comes crashing so they're both hyperglycemic and hypoglycemic

and then they feel the only time I feel good is when I restore my blood sugar when

I eat frequent meals when I eat carbs and even though that feels good in the short-term

it's ruins your chances of improvement in the long run so at some point you have to

cut back on the sugar and the carbs to allow your body to create some stable blood sugar

the best foods are also going to be the ones that create the least upset to your equilibrium

your body likes to be stable that's the most important thing is your blood sugar but there

are other things as well with hormones so you want to address all of these the sugar

and the stress. Then the best foods are also going to create a lot of satiety they're going

to make you full and I'm going to keep you full. So foods that are low fat and high carb

they're not very satisfying but your body also burns through them quickly you want to

think of this as a campfire you put a big log on the campfire it's going to burn slowly

and keep you warm through the night that's what your food is supposed to do as well if

you want to eat something that burns slowly so that it'll keep you going from many hours

until the next but then some people say that you know it really doesn't matter what you

eat because I eat whatever I want as long as I do some intermittent fasting as long

as I restrict my feeding window and I only eat once or twice a day it doesn't matter

I lose weight anyway so don't come talking about different foods and quality. I eat pizza, ice

cream and candy and it works just fine. Well to those people I just want to say three things

first great for you if that is getting everything done for you fine. However it is still not healthy

so if your only goal is to lose weight you can probably do that but if your goal is to

be as healthy and functional as possible if you want strong healthy organs in a strong

brain when you get into your 80s and 90s then these foods will not do that for you. I ate

a lot of garbage when I was an athlete and it came back to bite me I ate pizza and ice

cream and candy I 6000 calories a day and a half of that was junk but I worked

out so much I had a 3% body fat and I thought that was okay but I had a lot of injuries

that kept me from reaching my full potential and today I know better so now I'm looking

at optimizing health into my 80s and 90s & beyond. And the third thing I want to tell these people

are we are all different so just because it works for you don't go and give advice to

other people. Because it works for you it may not or probably won't work for others.

One of the most important things is to not look at the results of others it can be very discouraging

so just figure out how to learn enough and apply enough that you start getting the results

and don't look at how much results someone else got or how long it took them because

all that matters is a you do enough for you and that you're patient enough for you it's

going to be a lifestyle for the rest your life anyway. "The way" does not exist there is

no one way that's going to work for everybody there is no best diet there's no perfect number of carbs in a day etcetera.

It's kind of funny I've even gotten comments on my videos where some people say

"you just don't know what you're talkin about you're giving us so many different factors just tell me the one that's going to make the difference"

and again they're totally missing the point because it's about your individual activity

level your basic metabolism your emotional level what have you been through how stressful

has your life been did you have child abuse or marital problems or post-traumatic stress

disorder what's your set point what's your age what's your gender what's your genetic

predisposition right so everyone is different that's why we have to learn the principles

and apply them until we get the results. Here's one way we can try to illustrate this and hopefully that'll sink and even more

that let's say that your average and this is your thermostat for your metabolism and

the yellow zone is where you kind of stay the same get a little better a little worse

but nothing really changes but if you get a little bit worse and you're in the red zone

now things really start getting worse however if you dial back on the carbs in the sugar

and the frequency of meals then you dial back a little bit now you're in the green zone

and you're start getting results and if your average you probably don't have to dial it

back to much and then we have the people who have it just so easy and these are the

people who still eat pizza and ice cream and they just stopped eating snacks so they go

down to maybe two meals a day because they just have to dial it down a tiny little bit

to be in the green zone and now they're getting results and telling everybody else just do

it like me that's how it works.

That's all there is to it. But if you're watching this video chances are that it wasn't this

easy for you and I sympathize 'cos I meet a lot of people like that in my practice. So if

you are stubborn if your body is stubborn if you're a tough case then it might seem

like you have to dial things back forever and that is essentially how it is that if

you do things just a little bit worse now you're in the Red Zone but you'll have to

just improve you have to get so much better it seems ridiculous before you're in this green

zone well that's life that's just what you have to do then but understand that this is

you and this is somebody else and it's not fair but if you want the results just learn

what it's going to take to get there I'd like to start the list of good foods with animal

protein these are in no particular order I think you want to try to get a wide variety

of but I think animal protein are some of the best because they're very satiating and

they're a complete food so if you get like a meat like grass-fed ribeye then the grass fed fat

has a good balance of Omega-3 to omega-6 so it's actually a healthy fat and you want to try

to eat high-fat steak same thing if you eat ground beef then and its grass-fed look for

20 to 30% fat in there because you're basically get the tastiest results and the best bang

for your buck however if you are unable to find grass-fed or if you feel like your budget

doesn't quite allow for it then if you eat the grain fed the conventional meet now I

would recommend that you eat the low-fat version cuz that's fat is not super healthy and instead

you add some healthy fats to the meal as you're eating it or as you're cooking it and we'll cover

those fats in a little bit next fatty fish like salmon and sardines and mackerel are about

as high in protein as the meat and these fats are excellent they're called the essential

fatty acids the EPA and the DHA so great source of food for a fasting diet another great food

is whole eggs or egg yolks and why am I not talking about egg white because a lot of people

think - Oh protein that's the egg white. Well your body doesn't utilize it very well I did a

video very recently where I explain this in detail but basically in order for your body to utilize

it to turn it into tissue you need a certain combination of amino acids and some of those

critical amino acids are actually in the yolk so if you eat mostly egg whites then you're not

getting that complete assortment of essential amino acid and you're going to use less of

it so egg white is actually a pretty low grade protein and egg yolks are actually higher in

protein than egg white all of these animal proteins are whole food they have zero carbs

egg has a trace amount but don't worry about it they burn very slowly so again this is

the log on the fire that's going to keep you going for hours and hours at a time these

foods are also some of the most satiating meaning you get a great sense of fullness

and they carry over for a long time and finally they have a very high protein value a lot

of this protein gets used for body tissue and if you eat a food that have a less rate

of utilization if it doesn't become tissue then it gets turned into glucose and now it

becomes blood sugar and it triggers insulin so these foods have some of the highest utilization

and therefore also the least impact on blood sugar and Insulin. Fats and oils are great for cooking food

but also if you feel like you want to add some fat if you want to add some calories

for satiety to make you more full but without adding carbohydrates or protein fats are great

my favorite is butter and of course you want to look for the grass-fed that does make a

big difference in the health of those fatty acids olive oil is another one of my favorites

I would look for extra virgin olive oil it first pressing because that still has some nutrients

in it these foods have zero carb they're very satiating and they're very mildly processed

it doesn't take much effort it doesn't take pressure or heat to get the fat out of these

foods so therefore the molecules are still very much intact now why do I often talk

about the importance of organic and especially when it comes to fats I would say always with

organic do the best you can when it comes to fats and oil it is super important I would

never ever by fat that isn't organic. Why? because whether it comes from a plant or an

animal the toxins are fat soluble and therefore they get stored in the fat tissue of the animal

and in the fat that gets dissolve in the fat of the plant and if you are eating something

that's not organic that has a lot of fat now you're also getting a lot of toxins

so spend a couple extra dollars on the fats and oils to make sure it's organic another oil

worth mentioning is MCT oil which is made from coconut oil so these are sort of similar

except that the MCT oil, medium chain triglycerides, is more refined they have isolated certain

components from the coconut oil and the reason they do that is that they isolate ones that

can boost your ketones so both of these will do that but the MCT oil will do it much better

and this can be helpful if you're just transitioning from a standard diet or you're just starting

to lower your carb or lower the frequency of meal in that transition your body hasn't

quite figured out how to make energy from fat and therefore if you boost just a teaspoon

or two of MCT oil it helps you make some extra ketones and it helps make that transition smoother, but what we

want to remember is that MCT oil is more processed and it has basically no micronutrients no

vitamins or minerals or anything else of value except some fat calories that can turn into

ketones also very important is to be able to make things creamy and here we have creme

fraiche which is french and delicious you can also use sour cream but it doesn't have

that same thickening effect it's a little bit lower in fat but it's still delicious

and it works great with a lot of things also great and sauces but also in coffee and tea

are heavy cream half-and-half and coconut cream and heavy cream is usually 35 to 40% so you

would think that half and half as the name would imply is about half of that which it's

not it's more like 1/3 but still a great product is still very low in carbohydrates and a lot of

people will like that for coffee and tea. Coconut cream is also great both for cooking and for

coffee and tea and has the advantage of being good for people with dairy sensitivities so

if you notice for example that your throat gets a little scratchy or if you have to clear

your throat after consuming dairy then you probably have a bit of a sensitivity and you

want to give coconut cream a try instead and obviously the first two on the list the creme

fraiche and the sour cream or fermented so they're sour and that's not going to work very

good in your coffee but these are great all of these are great for cooking and the last

three are great for your beverages even if one of the main points of intermittent fasting

is to cut out the snacks you could still have some snack in between your meals with

in your feeding period

if you like and then things like nuts and seeds come in handy my favorites are macadamia

nuts, pecans and walnuts and why is that because they're very high in fats they're very low

in carb but also because they taste good when they're raw and the raw nuts are going to

have the best nutrients and the healthiest fats if you eat some other nuts that you have

to roast a little bit then try to make sure that they're mildly roasted if they're roasted

too hard now you destroy the healthy fats in these nuts on the seed side you want to

eat things like flaxseed and chia seed and pumpkin seed all of which are high in fat

high in protein and very low in carbs and pumpkin seeds are usually roasted but they're

kind of lightly roasted so that's usually okay still I also recommend that you eat quite

a bit of vegetables a lot of people on low carb and keto they focus on the meat and fat

and some people are even opposed to vegetables like carnivores I think that if you tolerate

vegetables there are a lot of benefits to them if you have a lot of upset if you have

a lot of bloating and you don't tolerate them that I think carnivore can be a good thing

to try for a period

of time when you kind of get your gut that straight but in the long run I think you should

include a good amount of vegetables my favorite is avocado and when you open it up it usually

doesn't look like this would be nice but you have to add the egg yolk yourself other good

vegetables are broccoli cauliflower bell pepper and these are all very low-carb the avocado

is high fat the others are low everything which means that they're not very satiating

in themselves but you eat something else that's satisfying and fulfilling than these are a

great complement if you eat more of these by themselves then you want to add fat to

them add some butter add some olive oil so that you increase your fullness. Other good

vegetables include leafy greens and these are things like lettuce and arugula spinach

kale etc one thing to be careful with maybe is the spinach it's very high in oxalic acid

so some people don't do so well with that it can irritate your gut lining a bit and

it can also contribute to kidney stones and then a lot of people are going to worry about

what about all the other leafy greens what about Boston lettuce and what about this type

of lettuce and can I eat this or that well if it looks sort of like this if it resembles

any of these like a leaf and it's green or purple or whitish or yellowish then you're

probably fine and I want to mention cabbage separately because even though it is technically

a green leaf like the others we talked about this one's a little different cabbage does

really well when you cook it you can eat it raw like with coleslaw or you can make various

different salads with it but also you can cook it you can make soups and stews and casseroles

and all sorts of things and it's a great filler for that and you can also turn it into sauerkraut

which is a very inexpensive process of making probiotics by fermenting it and now you can

also have it contribute to your gut health and help heal your gut.

If you enjoyed this video then that will be a great one for you next and if you want to truly Master health and understand

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Thanks for watching I'll see you next time