How to Start Intermittent Fasting for Weight Loss


Majd MD


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are you curious about intermittent fasting how do you get started and what are all the rules today I'm going to show you exactly what you need to do I've also created an intermittent fasting cheat sheet that I hand out to all of my patients trying to lose weight and I've placed the link below in the description for those of you who would also like a free copy if it's your first time here I'm dr. Masur YouTube family doctor here to review what you really need to know about the latest medical topics news and headlines so last week I reviewed the pillars of the book written by dr. Jason Fung in order to make intermittent fasting work I really think we all need to understand why so listening to that video is really important if you're considering intermittent fasting so I'll place a link to that below as well the culprit elevated circulating insulin levels all foods increased insulin to some extent yes even protein and fat so if we want to achieve weight loss we need to figure out how to suppress those influence in our body for prolonged periods of time and do that frequently meaning intermittently well there are several versions the easiest to start with and perhaps the most popular version is a 16-8 schedule select a 16 hour window of time where you will fast and the remaining 8 hours will be you're eating window for example if you stop eating at about 8 p.m. at night you'll be fasting all the way until 8 a.m. the next day and 4 more hours so you'll break your fast at noon honestly we all fast when we sleep all you have to do we just add 4 more hours now then you'll be able to eat from 12 to 8 p.m. but of course you can choose like any 16-hour timeframe that works best for your schedule and for your lifestyle now the longer that you've been overweight the longer this regimen will take to down-regulate your insulin levels especially for people who are diabetics pre-diabetic or suffer from something called polycystic ovarian syndrome or PCOS now there are two other more stringent versions are often used for these patients who want to speed it up however it's gonna take a longer fasting time period in order for you to achieve it so one option is the 24-hour fast which means that you'll skip two meals so let's say tonight you'll eat at 7 p.m. you'll eat your dinner and then tomorrow you'll skip breakfast and you'll skip lunch but then you'll have dinner again that evening and the third option is a 36-hour fast where you will skip three meals so that means tonight you'll eat at 7 p.m. and then tomorrow you'll skip breakfast lunch and dinner but then eat breakfast the following day now for the 24 and 36 hour fast you can consider doing it about 2 or 3 times a week and not every day and then eventually you may get get to a point where you lose enough weight that you can actually back off and do a 16-8 everyday or on most days of the week and then long-term we can even get to a point where we do the 16 8 maybe every other day or several times a week and keep that up long term now during that fasting period you can have coffee you can have tea you can have water or sparkling water you just want to avoid putting anything in there so that includes things like sugar honey the sweetened creamers or milk you can put some a minut amount of high-fat creamer in there if you must but it's best to go even without that now during the eight hour eating period you can continue to eat how you normally would during those eight hours however to improve your overall health and increase your weight loss efforts even more you can try to follow these tips as much as possible there we go first of all I should say do not over eat during these eight hours because that may mitigate all of your efforts for during the day time avoid snacking in between meals so you can have your lunch and you can have your dinner but don't snack in between avoid processed foods and refined sugars things like bread potatoes pasta rice sweets etc and opt for carbohydrates with a lower insulin index level that's a new term that you may not have heard which means those that don't stimulate insulin release as much as white carbs do I'll place a link to an insulin index list in the description down below no juice yes even if it's natural people ask me that all the time nobody needs juice no no children need juice no dose need it nobody no soda is to same thing no drinks with any carbohydrates at all read the food labels of the liquids to make sure because they can sneak them in there and you wouldn't even know no artificial sweeteners they actually stimulate insulin just as much avoid anything with high fructose corn syrup and sucrose these sugars are exceptionally fattening increased consumption of natural unprocessed fat which stimulate insulin release the least out of the three main dietary components meaning protein carbs and fat this means opt for things like avocados or like full fat dairy or nuts use extra virgin olive oil or butter for cooking and nothing else avoid refined oils meaning trans fats canola oil corn oil vegetable oil except for olive oil avoid processed lunch meats like sausage bacon pepperoni increase your fiber it reduces the risk of diabetes and it controls blood glucose levels in diabetics opt for carbs that contain high fiber like fruits and veggies no more than two alcoholic drinks a day but avoid dessert wines and the mixed drinks beer is actually fine the red wine is best you can reward yourself with a dessert or other desirable food but no more than once a week no more I've reviewed more do's and don'ts of intermittent fasting if you want to learn even more and my patient handout the link to a free copy of it for my listeners will be in the description down below if you'd like one so if you found the information here valuable which honestly is always my goal give it a like and hit that red subscribe button along with that notification bell next to it so that you don't miss any weekly videos and please feel free to share it with someone else who may find it useful well thanks again for watching another one of my videos I'll come back next week with another review of a medical topic news or headline catch you then [Music]