Welcome to the Dr. Berg's Healthy Keto and Interminate Fasting Podcast, where Dr.

Berg takes you on the journey for the truth about getting healthy and losing healthy weight.

In the transition from going to two meals to one meal a day called omad, you may want

to try one and a half meals per day. That's O-A-A-H-M. I just made this up right now.

Now I have a handful of people doing this right now and it seems to be really a good transition.

It's very easy to do because you're not waiting all day long to actually have that one meal

at dinner time. You're consuming the first meal at roughly about one o'clock, maybe

12 noon and the second meal at six or maybe five. That's a five-hour eating window. That

will give you a 20-hour fast. It's pretty easy to do because you're breaking up this meal.

Some people that do omad have a very difficult time consuming all this food, enough calories

in one sitting. This tends to break it up in a nice way. You would consume your heavy

protein for the first meal, maybe some berries and hummus, to be really satisfied. Then

five hours later, you have your vegetables, your large salad. You're usually not going

to be as hungry. Maybe you're a little bit hungry. If your family is eating, you can eat

with them. That's helpful. You have your big salad, which is mostly fiber. Out of all

the carbohydrates, fiber has the least effect on insulin. It's not going to break you

out of ketosis very much. Then you can add nuts and seeds on the salad. You can maybe add

a little bit of cheese, avocado, tomato, whatever. Maybe you have a keto bomb as a dessert,

or maybe some peanut butter. Just so you know, fat has the least effect on insulin. We make

this meal later, mostly foods that don't trigger insulin that much. This seems to solve

quite a few problems for people. Number one, it's easy to do. Number two, you're breaking

up the meals so you can actually consume more calories, and you can get all of your nutrients

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