REAL Reason You’re Not Losing Weight

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 1 July 2024

⏱️ 7 minutes

🔗️ Recording | iTunes | RSS

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Summary

Today, I’m going to share some of the not-so-common reasons why you might be struggling to lose weight.

Insulin is at the heart of a slow metabolism. Insulin is triggered by sugar and other foods that act as sugar in the body. Ultra-processed foods like chips and Cheez-Its have 0 sugars but contain carbs with very little fiber. They also contain starches—strings of sugars connected together.

Starches act like sugar in the body, but worse! They are higher on the glycemic index, so they cause a higher blood sugar spike than sugar. Seed oils can also cause problems with insulin, affecting weight loss. Stress and lack of sleep can also affect weight loss.

So, how do you fix an insulin problem?

•Reduce sugar and starch consumption

•Stop snacking

•Exercise

•Get more sleep

It takes 24-48 hours to get into ketosis. If you have a glass of wine one night and then just one piece of bread the next, you are not going to be in ketosis.

Sometimes, your eating plan is working, and you just don’t know it yet. If your hunger is gone and your energy levels are high, your diet is working; you just need to give it more time.

Overtraining, poor sleep quality, and certain medications can also interfere with weight loss.

The following natural solutions can help reduce insulin and boost weight loss:

•Berberine

•Apple cider vinegar (ACV)–1 tablespoon in a glass of water

•Vitamin D–10,000 IU or a half hour of sunlight daily

•Healthy Keto diet with intermittent fasting

Once you’ve adjusted to 16-hour fasting and an 8-hour eating window, try switching to an 18-hour fasting window with a 6-hour eating window. You can even work up to 23 hours of fasting with a 1-hour eating window to boost weight loss.

Dry fasting can also speed up weight loss. Don’t eat or drink anything from sunrise to sunset for 12 hours of dry fasting.

DATA:

https://formative.jmir.org/2024/1/e51542

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.bcm.edu/news/dawn-to-dusk...

https://www.researchgate.net/publicat...

Transcript

Click on a timestamp to play from that location

0:00.0	This is why you're not losing weight.
0:02.4	Now, of course, the obvious reasons why people can't lose weight
0:04.8	are they're eating too much food,
0:06.8	or maybe they're just a couch potato.
0:08.9	Those are the obvious things.
0:11.0	And then you also have people who are on a healthy version of the ketogenic diet to doing intimate fasting, and even they plateau.
0:18.0	Today you're going to learn the not so obvious things that are keeping you from achieving your weight loss goals.
0:25.6	Insulin is at the heart of the problem with slow metabolism.
0:30.7	Your body can always lose to that point point but then getting further is a problem
0:34.6	that's because of insulin. Insulin is triggered by sugar and other things that
0:41.7	are hidden sugars okay so if you look at, for example, this has zero sugars.
0:49.0	This has zero sugars. This has zero sugars. This has zero sugars. And so does this too. But wait a second,
0:56.0	it doesn't have any sugar? Well, it has carbohydrates and it doesn't have a lot of
1:00.9	fiber, so what's left?
1:03.0	Starches.
1:03.9	It's basically a string of sugars connected together
1:07.8	and because it's so processed,
1:10.1	it's going to act not just like sugar, but worse than sugar on the glycemic index.
1:16.4	So it's going to spike your sugar a lot higher and it's going to cause even more weight gain
1:20.9	than something like sugar cane. Sugar cane itself on the glycemic
1:24.4	index is I think like 74 or 75. The starches in junk food go above a hundred and
1:31.6	multidexuring can go up to a hundred up to 185. So even though it's not called a sugar, we're just going to call it sugar because it acts like a sugar.
	...

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