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

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