In this video, you’ll discover how to make
intermittent fasting and the ketogenic diet easy. Hi ladies and gentlemen. I’m Dr. Zyrowski and welcome back to the channel. If you’re new to the channel, it’s a pleasure
to have you here. Be sure to subscribe, hit that bell notification,
and join our notification community so I can help you excel your health and your life. In this video, we’re talking about how to
make intermittent fasting and Keto easy. If you’ve been doing this for a while, then
there’s a good chance there’s some things that are going to stump you along the way,
but also if you’re brand new to this, then there’s a lot of things that come up that
really mess you up. So, what we want to do is talk about intermittent
fasting and Keto, and I want to give you some practical tips that are going to help you
find absolute success. Let’s start with intermittent fasting here. Now what I recommend first is if you’re doing
intermittent fasting, you’re actually following the ketogenic diet. Now, if you’re not following strict Keto,
you’re at least doing low carb, which is going to just allow a little bit more carbs into
your lifestyle then Keto would. Now this is important because first of all,
it’s going to be a highly nutritious diet. Secondly, it’s going to help balance your
metabolic hormones. Also, it’s going to shut down craving and
hunger centers in the brain. And then lastly, eating a lot of fat is very
satiating, especially if you’re doing intermittent fasting or even one meal a day. It’s very important that you’re not getting
this ravenous hunger throughout the day. Falling a good quality diet is going to be
really critical in order to find success with that – so Keto or low carb. Next is change your focus. Now, this is where a lot of people are always
asking me all the things that they can have. They want a whole list of things that they
can have that won’t break their fast. As a matter of fact, I did a video for you
on that very topic – it’s in the description. I’ll put it there. But here’s the deal. When you first start doing intermittent fasting,
focus on doing a good, pure fast. Just think water. Don’t think about all the things that are
going to put you on the edge of breaking that fast – just think of doing a good, pure fast,
and that’s how you’re going to get the best results with it. And so, change your focus and think good,
clean, fast. Okay, next here is best hours. A lot of people ask me all the time, what
are the best hours for me to do intermittent fasting? Well, that really depends on you. Okay, so with me knowing nothing about you,
it’s very difficult for me to actually make the claim that I would know your best hours. Now when we look at intermittent fasting in
general, I actually did a video – and I’ll put that in the description below; I’ll go
ahead and reference a lot of things that I’ve done in the past that are going to be really
good resources for you here – but I’ve done a video that actually shows you like what
happens metabolically through all the hours of intermittent fasting. But when it comes to the best hours for you,
it really depends on your lifestyle. Right now, for me, I can give you an example
of let’s say 16 and 8 intermittent fasting. If I’m doing 16 and 8, it’s best if I actually
stop eating early in the night and then fast all through the night into the morning. And then that way I can actually have lunch
with my coworkers, my family, and my friends. And it makes it very easy for me. If I’m doing one meal a day, I like to have
dinner because that way I can sit down and eat with my three kids and wife. And so anyway, that is suitable for me. So, what you want to do is you want to find
the best hours that fit into your lifestyle. And that’s going to help you find absolute
success. A lot of times when we first start these different
strategies, we’re very rigid with them and we always are just asking everybody else’s
opinion, but at the end of the day, the only thing that really matters is what works for
you so keep that in mind there. Now let’s move over to Keto. Now when it comes to the ketogenic diet thing
that is so important is to make sure that you have a plan. Okay, so if you’re going to a friend’s house,
going to visit some family, always have a plan – going out to eat and make sure you’re
having a plan as to how you can stick to the Ketogenic diet. And when you first start the Keto Diet, if
you want to find absolute success with it, you need to make sure that you actually have
the proper foods around you in order to maybe have a snack or maybe have a good quality
meal that you can easily throw together. And what I’ll do for that is I have a video
that I did that talks about all the main foods that you need to make sure you have in your
house when starting the Ketogenic diet. I’ll put that in the description here, but
always make sure that you have a plan because that’s the quickest way to fail. When you first start the ketogenic diet, the
first thing that comes up is, oh my goodness, what am I going to eat? Especially if you came from a really low-quality
diet, you just feel that you can’t eat anything. So once again, check out that video and I
talk about the top foods you need to have around you, especially when starting the Ketogenic
diet. Make sure you have a plan at all times because
if you don’t, you will fail. You’re going to just run into situations that
you don’t know how to navigate. You’ll fail. Next year is ditch the junk in your house,
in your car, in your desk, wherever it’s at, make sure you just get the junk food out of
there. When you are transitioning from a low-quality
diet to the Keto diet and you have a whole bunch of junk around you, it’s going to be
very easy to grab it and just totally throw you off the rails. And especially during the first couple weeks
of the ketogenic diet, you can have a lot more cravings and so if your favorite junk
food is there, then you’ll probably eat it and mess up your whole diet. So, get rid of it, get it out of the house
and literally just start fresh. And once again, go to that ketogenic diet
food list there and that’s going to help you get the proper foods in your home and that
way you’re going to find success with it. Next here is a lateral shifts. When people start a new diet, one of the things
that they try to do is be hard on themselves, get rid of everything that they love and you’re
putting your foot down and this is where you’re moving forward. What I recommend is yes, you do get rid of
all the junk food of course, but then you find lateral shifts to things you love. Now a lateral shift to maybe loving some chocolate
would be to get some sugar free chocolate that’s sweetened with Stevia or monk fruit. A lateral shift to someone who drinks a lot
of soda would be to get maybe a lightly flavored sparkling water. Now you can also find lateral shifts and all
the things you love, and if it’s cookies for instance, you can make some really delicious
keto cookies. So anyway, always find lateral shifts so that
you can find success. Now the next thing here is goals. When we look at intermittent fasting and Keto,
a lot of people have goals that are just like, I want to lose weight. Well, that’s not a very worthy goal. I want you to have higher level goals. Now everybody likes to look good. Don’t get me wrong. Everybody wants to lose that weight and be
proud of their appearance. But here’s the deal. If your only goal is weight loss, you’ll probably
have some issues with that along the way. Now having goals like reducing inflammation
and having longevity and having more energy, more focus, and just feeling better, having
reduced pain and discomfort – those are all great goals that you’ll start noticing as
you follow the Ketogenic diet. Right? Here’s the thing, if it’s just weight loss
alone, that varies for everybody. I recently had somebody that comment and said,
well, I’ve been doing intermittent fasting and Keto for two weeks and I haven’t lost
any weight. I’m so frustrated. Well, here’s the deal – is that based on your
metabolism and your metabolic hormones and how things are functioning in your body, your
level of insulin sensitivity, this is going to vary for everybody. Now, for some people, they actually may have
to go through quite a bit of a healing process before they start shedding that way. For some people, it’s just the results are
always going to vary. And so, we always have to make sure that we’re
not just focusing on our appearance and weight loss. We actually are focusing on higher goals that
are actually going to set us up for success. And so, when we look at this, always makes
sure they have good goals and have them at the forefront. I can tell you when it comes to intermittent
fasting and the ketogenic diet, first of all, I love it because I don’t have crashes throughout
the day. It’s very important for me to have high energy
all day especially when I’m working with patients. I like my focus. I have much better focus when doing it. The next thing is that I feel so much better. A lot of the aches and the pains and things
like that of just normal life if I’m not doing the Keto diet and intermittent fasting start
to present themselves. So, going in and doing this just give me a
better quality of life and it’s so much better that I actually don’t ever want to go back. And so, I like following a low carb diet. I like doing intermittent fasting and so that
is what really drives me. And so, hey, if I lose some weight along the
way, it’s a good byproduct. Anyway, these are some practical guides here
as to how you can make intermittent fasting and the ketogenic diet easy. Share this with your friends and give this
video a thumbs up. I’d greatly appreciate it. If you have questions, put it in the comment
section here below. Then, also subscribe to my channel if you
haven’t done so yet. Check out all the resources I put in the description. And then lastly, check out some of the other
videos I’ve done on how you can improve your health. I’ll see you in the next video.

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Reader Comments

  1. Mohamed Bouabdellah

    Dr. Nick, is keto the best choice if you're not trying to loose weight, or is a normal low carbs diet better for cognitive performence and for lean people? ( I'm 18 years old, 172 cm, 62 kg)

  2. Debbie Lane

    I am borderline diabetic and I have been doing the intermittent fasting for 2 weeks now – my eating time – because I have never liked to eat late – is between 7am and 1pm. I find myself leaning towards high protein low fat low carb foods like oven baked chicken wings with a spicy hot sauce. I have cut out alcohol as well tho I didn't drink a lot. I will go out for lunch with friends once in a while and I will treat myself and have a beer lol. I have never liked breads/rice/pastas so I find this easy for me and yes I have lost weight as well ๐Ÿ™‚ Am I doing things the right way or should I add/remove anything?

  3. Blazel V

    very true, thank you for all your videos Dr. Z. i was desperate to find help with my migraine. i have it every week and been taking panadene with codeine for 10 years. last year i was taking 40 tablets or more in a month. i couldn't sleep properly and always feel weak.
    something just lead me to your videos and tried IF on January 15 2019. to this date, i haven't had migraine and haven't take panadene. i have lots of energy and been able to sleep properly. my ultimate goals with IF. i do work as a floorsander and polisher it is physically demanding work but i noticed with IF i have more focus my work. also, when i come home i have still plenty of energy to prepare meals. since IF. we haven't bought take away food. i do enjoy cooking and having all the energy i feel happy preparing meals. thank you Dr. Z.
    yes. i have lost 3kls.. but not really focus on that. i just don't want to wake up with migraines. i started with 16/8. now i do 18/6. sometimes even 20 and OMAD. ๐Ÿ˜Š

  4. karla Lopez

    Let me tell you , I've been doing both and the change it's hugeeeeee I've been losing weight like crazy not to mention I've been drinking apple vinegar in the mornings and before going to sleep …… Amazing

  5. Pfreelantz

    Is there a time of day that's better for breaking the fast than others? I'm wondering if there is any benefit that can be gained by breaking the fast after waking vs waiting until later in the day. Or is the difference too minimal to care about?

  6. Denis Hazon FCPX

    Intermittent fasting is Amazing am on 20/4 hrs and love it down 10 pounds in 3wks feel great no hunger pains itโ€™s all the mind eating 3 hrs a day Keto I do it together with fasting .Theres a saying u or what you eat take the plunge and change the way you eat itโ€™s as simple as that good luck to everyone donโ€™t give up zero calories in your fasting time yes zero calories donโ€™t take notice of anything that says sugar free ,you need to keep it zero calories have water with salt in get some minerals back in your body .Drink black tea also if you craven caffeine stick to one black coffee water or tea love it ๐Ÿ‡ฌ๐Ÿ‡ง๐Ÿ‘

  7. barry kirchin

    I have been a type 2 diabetic for 10 years, my goal is to get off all my medication, I have been intermittent fasting and on a ketogenic diet since October 2018 and I am on my last bit of medication and I should be free of all medication by the end of April 2019, I have lowered my blood pressure to 120 over 60, lowered my resting heart rate from 92 to 67 and I have also lost 6 inches from around my waist, I have reduced my body fat from 36.8% to 26%, I have lost a total of 59 pounds so far. I have smashed all the goals I set myself at the start and I intend to keep to my new lifestyle, I would like to say a big thank you for all of the information and help you keep giving us all. Many thanks Dr Nick Zyrowski.

  8. Ori Ovadia

    Let's say I have been doing 18-6 protocol and now i changed it to omad…
    Will i necessarily be less hungry because my body would adjust itself to the new protocol of omad ?

  9. ThePhilGrimm

    Why is weight loss not a worthy goal in and of itself?
    I was morbidly obese and I'm still overweight but stiving to reach normal and stay there.

    At what point can I claim victory in striving for longevity?

    Do you have any recommendations as an alternative to beer?
    I like beer but I should probably drink something else.

    I really struggle to get to sleep without alcohol. Any suggestions?

  10. Mael-Strom

    I had the good fortune to meet some Taoist priests a few years ago on an overseas trip who practice the OMAD diet. They were in their eighties and still had the agility of 18 year olds. I always wondered about the science behind this type of diet and lifestyle and whether it was safe. Thanks Doc. for your research and presenting it in an informative practical way.

  11. Monkey.D Anis

    A great video Dr. very very informative! i remember the old days where i started fasting, i wished such videos where out there at that time, it would be helpful as F**k

    you could do a video about how to make prolonged fasting effortless as a next step on this video, there are still people who fear it and think they couldnt do it
    but what would be much more informative (to me) if you could do a video on liver/digestive support Dr.

    A list of how and what herb to take, wich herb or bitter is superior to the others so people on a budget can buy they most effective one you now

    things like curcumin, artichoke extract, milk thistle, dandelion root, ginger, bittermelon etc. because i believe the liver and primarly our digestion is way to underrated by most of the people, they do not now that for example our immune system and our whole system is insanly effected by our digestion, i mean literally everything starts with the digestion

    people can eat the best eggs they can buy….they can eat tons of high quality salmon but that all means nothing if they cant absorb and break it down so a vid. abou that for a future topic would be very very nice to watch! great video as alway, i wish you all the best!

  12. Kelly & Dayson

    I just figured I am totally able to make IF and low carb diet, but it's impossible to stay in keto diet, I'm need some carb/sugars sometimes ๐Ÿ™

  13. Dillons Woodworks

    Question for you. If 23/1 can be intermittent fasting, could 11/1 also work? I ask this because I like to sit with my family and eat dinner at night, but I also get hungry in the morning. So my thought is, could I eat at 6:30 a.m., then eat again at 6:30 pm.?

  14. Jaterrica Yancey

    Hi Dr. K! What would you consider to be low carb for net carbs per day?!?! I know keto is all about being below 20 nc each day. Whatโ€™s your take on the # to be considered low carb. Thanks ๐Ÿ™‚

  15. Francรฉ Grobler

    Hi Doc! Love this. I have been doing this for 6 months and have seen so much progress but I have reached a plateau?? What now! I have been so strict and don't go off track easily.

  16. Jan Zigbe

    My problem on IF and Keto is that my stomach gets full fast until it pains. I have no problem about the fasting part, I can fast for 20 hours everyday without problems, it is the eating part that I dislike!
    Though I am new to this, maybe my stomach will stretch.

  17. Gek Ziek

    Halo everyone. Is smart protine whit flavors like banana and strawberry cheese cake for shakes ok to drink for a keto and fasting diet. I thank you in advance. Sorry for bad English. ๐Ÿ˜Žโ˜๐Ÿป

  18. Bini Samuel

    Hi dr
    Thank you for sharing your knowledge with us itโ€™s very informative and easy to understand
    Can you please share your views on keto rash and how to avoid it
    Thank you

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