try carb/calorie cycling for 2 weeks and then cut after the 2 weeks. Most likely your body is stuck in a rut and you need to up your carbs to boost your metabolism. Sometimes it good to have days where you eat whatever (still in caloric deficit since you want to loose weight but increase carbs by ALOT (100 -200 grams) ). it tricks your body and gets you out of starvation mode. So 2 weeks of high carbs on some days and high fats on the other (protein should relatively stay the same) and then you should cut back on carbs (50grams per day) and your normal macros, you should see the pounds drop. don't fast or IF or workout during this 2 weeks period. but go hardcore after the 2 weeks of high carb and high fat. -you may gain weight but once you cut, you will loose it all plus some. Hope this helps. :)
I've been on a plateau for several months. Started doing OMAD and now my weight loss is moving again. Funny too because doctors still push eating several small meals a day.
@@XDefinitive I was on a 2 month plateau on Keto/OMAD. Then I watched a video that discussed Leptin. I then adjusted my diet according to the advice. I started eating Keto 5 days a week (eating maintenance calories minus 10%), then doing OMAD twice a week (at maintenance minus 50%). It took 2 weeks, but those 2 weeks felt great not gaining while eating more, then bang. The scales moved. I dropped a pound after an OMAD day, then I was shocked to see the next day I dropped another pound, and that was after a feed day. The idea behind the new plan is to set your MR (metabolic rate) to a higher level with feeding days, then shock the system with an OMAD day twice a week. Done the job and the weight has started to fall again :D
Dr. Berg is a genius in his presentation and demeanor. Thank you for your caring and selfless purveyance of wisdom to the masses. May you reap many blessings in life.
I've been doing OMAD intermittent fasting for the last six months. I've been keto (and OMAD) for the last five. I lost no weight whatsoever in the first month of just intermittent fasting, nor did any of my health issues get better. Intermittent fasting alone had no noticeable benefit for me in that first month. I lost twelve pounds however in the first week of keto (mostly water retention I am sure). Then within two months that weight loss went to thirty pounds. Since then however I have plateaued. Now, the only time I lose any weight is when I do a three or four day water/tea fast. I can live with that I suppose, as I do such a fast now every few weeks and lose a couple of pounds each time (and it stays off). At this rate, I'll probably be at an ideal weight in a little over a year. Meanwhile, a whole slew of health issues I used to have have either completely vanished or been hugely mitigated. Keto for life.
@@Unbridledhopebr Are you asking about 'my' body composition? Right now I am only really about 30 pounds overweight. Sadly for me most of that is visceral fat (under the muscle belly fat), which is the hardest to lose, not to mention the most important to lose. I am 60 years old and not particularly active. However everything I said above should I think be relevant to any and all body types.
Remember that you didn't gain it overnight and you won't lose it overnight. If you get to your ideal weight in a year, that would be great! Better than NEVER getting there by giving up! :)
Having started keto at the beginning of the year, this is exactly the information I needed to hear. I've lost about 15 pounds and just kind of plateaued, even with intermittent fasting. Thanks for the dose of motivation!
try carb/calorie cycling for 2 weeks and then cut after the 2 weeks. Most likely your body is stuck in a rut and you need to up your carbs to boost your metabolism. Sometimes it good to have days where you eat whatever (still in caloric deficit since you want to loose weight but increase carbs by ALOT (100 -200 grams) ). it tricks your body and gets you out of starvation mode. So 2 weeks of high carbs on some days and high fats on the other (protein should relatively stay the same) and then you should cut back on carbs (50grams per day) and your normal macros, you should see the pounds drop. don't fast or IF or workout during this 2 weeks period. but go hardcore after the 2 weeks of high carb and high fat. -you may gain weight but once you cut, you will loose it all plus some. Hope this helps. :)
If you can do OMAD you're ready for a 5 day fasting mimicking diet. I recommend doing it bi monthly or 3-4 times a year. It's not so much about losing weight (you still will), but more about longevity and rejuvenation. Be careful to do it correctly tho, you'll need to severely restrict protein and especially certain amino acids - look at "Prolon", you can copy the foods.
Darleen Elliott just change something, add a meal, a few more carbs. Adding a more carbs somehow resulted in breaking a plateau and back to losing 0.5lbs a day. Also started taking more rest days from strenuous exercise.
My husband and I have tried many diets. Pescatarian for 8 years. Paleo for 1 month. Vegan for 2 years. After being diagnosed with osteoporosis, and my husband with clogged veins and arteries in his legs, we decided it’s time to make serious changes. Finding Dr Berg helped us understand how ad why Keto works. It has been 2 months and after getting past that time we both feel and look so much better. I didn’t go on Keto to loose weight; but to improve bone and overall fitness and reduce pain (wow factor- overcame pain right away) My husband needed to loose weight and
How many women have lost weight and still think they’re big? It took me a while to figure out that my brain had to catch up with my new body and that I didn’t have to shop in the large section anymore. Eating less is very real because there is less of me to feed. Every time I stalled I’d drop something from my diet. Instead of four pieces of bacon, I’d eat three. Instead of two fried eggs, I’d eat just one. Little by little the new me emerged along with my new updated keto meal plans.
Hi Dr Berg, I have been following your keto plan for 2 years. Lost 40lbs in 2 mths very quickly when I started. Also started IF now doing OMAD. Have plateaued with no weight loss for months. I will start using some of the hacks you have outlined. I am over 60 with a history of dieting and severely IR. The most important thing I have noticed from this lifestyle is the reduction of inflammation in my body. I had such bad osteoarthritis in my hands that I thought I would be permanently disabled by the pain and was taking heaps of pain medication. Unable to use my hands to do very much at all. Now they are 95% pain free. Love the feeling of increased energy and mental clarity with IF & keto. Whole lifestyle has been a revelation. I thought I was eating healthy but now realise the carb level for me was way to high on the old type of eat everything in moderation as I was advised to do by a dietician. I was a health professional before retiring and your explantions of the biology are great, I am able to follow the processes you have explained. My husband has never had trouble with his weight but he has joined me in reducing his carbs and his doctor says he hopes he is in as good health when he is nearly 70.
This nonsense has been advised for the last 40 years. If it works we would all be skinny. It does work temporarily but can’t be sustained, almost all followers regress and gain the weight back. The problem is the modern lifestyle is sedentary and indulgent and our food supply is full of empty calories. EAT LESS AND MOVE
@@j.b.9895 I'm pretty sure fasting is eating less. And if you just sit around all day you have other issues. The problem is everyone eats all day long. Obesity is a societal problem based on eating patterns and the amount of SUGAR that is making most diabetic. Fasting is a very common practice worldwide and sugar is scarcer in those countries. Look at history and see for yourself. Jesus fasted for 40 days, so that's good enough for me to follow his example and fast daily. Keeps the mind clear too.
That's exactly what I need. I was on OMAD for one month and dropped body fat from 19% to 15%. Than, I went back to two meals per day and have been plateauing ever since. My goal is to go below 10% and OMAD is the way to do it. Thanks, Dr. Berg.
Thank you Dr. Berg for making my journey simpler. I have NAFLD. Your videos have helped me so much! My last bloods show no inflammation! Your changing lives...thanks again
Thank you Dr. Berg it did work! Ive plateaud for two weeks, can’t seems to break the 154lbs (70kgs). I’ve increased my IF time from 18 to 20/4 or 24 hrs (before I used to eat breakfast, now only at 12 nn), add more greens and less dairy and fruits, do OMAD more and sometimes OMAD and finally add more activities and sleep. Now I’ve broken the 70 kgs barrier and now at 69.6kgs (153.12lbs). I think my insulin is now controllable and manageable. I will still continue on this journey.
After 20 lbs down! I’m here watching this video because I stopped losing weight! I’m diabetic so it makes a Lot sense to me! I started keto to reverse diabetes so this information is very important for my goal! Thank you!
I've started mixing mine up - I usually do 18 hours every day, but I've started cutting back on the weekends because I know I am not eating enough to maintain my metabolism - it's helped a lot!
You are really superb ! You have addressed to major problems I have and given me two solutions in as many videos. I suffer from prostate issues and I have been on the keto diet and I lost about 70 pounds and now platoded . Starting tomorrow I'm off cheese and onto fasting. Thank you.
@Johnny Rebellion given the fact that he uses International messurements (metric system) he is probably not American meaning he has no idea what lbs and inches are supposed to be...
I'm doing IF (intermittent fasting) now and it definitely works. In fact, I can eat lots of carbs and protein during my eating window and sometimes I get near 3000 calories but as long as I eat it in the 1 hour window and nothing else after that, I continue to lose weight. So fasting, literally 23 hours a day now and eating OMAD for 1 hour only and it is working even better than keto did as I did keto for over 1 month before and plateaued almost 2 weeks in because I've done keto a few times in before in the past. OMAD works with the Atkins (eat all your food in a 1 hour window and you can eat anything you want. Consider it your cheat meal but combine protein and carbs for the anabolic process to keep your muscle). Oh and I do physical work almost everyday so you will need to be active too if you want optimal results.
Hi there ✌️, thank you for sharing your experience with us! I’m curious to know how are you doing now, 10 months later, did the 3000 cal. resolve your plateau issue?
I just started doing the fasting...but then I was overeating on the carbs when I broke the fast. Now I am doing fasting, OMAD, and Keto. I broke through the 170lbs and now down to 166. Interesting you mentioned 170lbs because that what I was stuck on for 2 weeks.
In other words,push farther and harder....I eat less than 20grams of carbs twice a day....with 18 hour IF...what else's left there for me...eat ice in a grave? 😁
Are you eating 20g twice a day (total of 40g) OR 20 g total in two meals. Makes a difference. You can still lower your carbs, but honestly unless you are hard-core stuck in a long-term plateau, give it some time - you'll have a whoosh and be losing again. I think that's one thing that Dr. Berg misses - sometimes you have to give your body time to heal - or you may be losing in areas that are not obvious, but are still losing inches. It's not all about the scale.
Dr. Berg mentioned one time that our bodies have to heal before they can lose. Initially we only lose inflammation weight. Then we start to heal, then we lose. Sometimes I plateau and then out of the blue start losing again. Perhaps my body goes through periods of healing? Could this be happening? Slow and steady.
I truly think, keto is not for everyone... I am miserable eating 20grams of carbs a day... I have no energy... I am sick of the heavy feeling the fat gives me.. Yes, I was not hungry but I didn't enjoy eating.. I dreamed of apples, plums, watermelon, sweet potatoes, quinoa buckwheat... I literally craved healthy balanced diet. So after 3 years of keto misery, I switched to it and increased workout. I am highly active, burning 500-1000cal a day through Jogging, HIIT and strength exercises and I eat three times a day, only healthy food that boosts my metabolism. I eat dark chocolate, apples, chia seeds, oatmeal, buckwheat, sweet potatoes, a lot of protein, only oilve oil(no more butter and ghee) and I feel super energetic and I maintain weight (145lb) and I'm so looking forward to my meals and exercises. I don't stress about the last 10-15lb anymore. I'm 37 years old and I'm ok with not being 135lb anymore. I still look good and most importantly, I truly believe that healthy, balanced diet is the key to a happy life. I need complex carbs for energy and for happiness.
This has happened to me, first 7 weeks I was losing weight on a constant basis and the last 2 weeks it has really slowed down. Im going to try IF and see how that goes
Dr berg advice is excellent!! I discovered Dr berg videos around Christmas time and got started on keto. On jan 15 I started a schedule of IF. I was 375lbs at that time. 6 days a week at 4:30pm I eat 1to2 cups of salad, 4-6oz of beef or salmon and 3-4oz of cheese (I know not enough greens but that's all I can make myself eat) and around 8pm I have 3oz of a mix of walnuts pecans and almonds and maybe some sort of fat bomb if i am hungry. By feb 15 I was down to 330lbs thats 45lbs in 30 days but i stayed there for 2 weeks and didn't loose any more weight but in the last 10 days I have lost another 15lbs so I am down to around 315 right now. It works great for me I eat a good supper and evening snack. I dont eat any breakfast and i am not the least bit hungry all day. THANK YOU Dr berg your videos changed my life
I did OMAD with dirty fasting for 7 weeks and I had very little success with weight loss. I recently switched to OMAD and Keto and I'm looking forward to seeing the changes in my health and my weight.
Hi everyone, I started Keto about a month ago and I have been going to the gym 3 times a week. I have only lost about 3 pounds. I wasn't going to the gym prior to that. I eat only at 12 or 1 and then around 5 or 6. Then I don't eat again until the next day for lunch. Lunch is usually 2 eggs with a couple of pieces of bacon. The egg is cooked in MCT oil 1 Tbsp. For Dinner it's usually 4 oz of beef patty, steak or chicken. I'll have a salad and veggie with it. I don't eat any bread, pasta, sugar or any type of flour. Only mozzarella cheese only. I had been diagnosed a few years ago with insulant resistant. I'm not sure what I can do. Oh and no fruits either.
It's funny how people are so judgmental about my keto diet but didn't say a word when i was overweight and eating burgers and bagels. Down 20lbs all thanks to u dr. Berg 🙂
Very thankful Dr Berg on your tutorials regarding being on the keto diet. As for me I have been following your advice and have gone from 280 lbs to 255.more to go but this has been life changing for me. Thanks so much
Indescribable Love same here. I have been using artificial sweeteners in my coffee so that might be the problem. I know you are not supposed to use it but I said to myself I am not giving that up. I will now try omitting it to see if I can break this plateau
Hi Dr Berg, I'm now doing intermittent fasting along with keto diet for 6 days. I never feel so energize ever and I don't get hungry, no cravings. The best benefit for me is I sleep better now. Thanks to you.
Thank you Dr. Berg for this video! I've done the low carb diet (Atkins) over and over again with waning results each time. Once I learned about keto and IF from watching your videos, I finally had some success with weight loss again, until I hit this recent plateau that I cannot seem to break. I will definitely incorporate the tips you stated in the video. I'm sure this is exactly what I need to see the scale going down once again.
This is why I love this man....Whenever I'm wondering about something or have a que. All I have to do is look up Dr. B then I've got my answer. Amazing he just explain everything. God bless this man🤗
@@marijoheitman2577 my poor late mother was type 2, and told to eat plenty of fruits, refined carbs, I used to be so concerned and often felt is didnt make sense to do that.? But she would not listen to me bless her? She would tuck in to a big bowl of porridge for breakfast with banana, and even as late night snack. I am so cross knowing what I know now and see in the Keto world, she loved butter, and bacon, eggs, yet was told to avoid these?? Need I say any more?? so many complications from the years like this... miss her so much.
@@tonileesings-123 I am so sorry Toni Lee, I will pray for her and you. Maybe others like me will now benefit from Dr. Berg's knowledge. God bless you.
@@marijoheitman2577 ahh thank you... she had other complications, but the Type 2, had made her so ill. I wish I had known all this before on Keto, carbs, sugars, and that it could have been reversed and off her meds. things so need to change eh? thanks again for you lovely reply x
I started at 255. Two months later, 233. I’ve plateaued. I’m trying to make small changes, up my IF, and see what can spark more weight loss. My goal was to lose 20 more lbs by October.
Thank you soooo much Dr. Berg; I reached my weight loss goal by following your suggestions after 7-8 weeks:) I feel so good/light that I want to keep on fasting everyday:) not sure if it is healthy to get any skinnier:)
My 5 months of keto stalled 4 months and 50 pounds lost. Today I went OMAD, I am decreasing protein from 150g to under 100g a day and increasing healthy fats. Let's see how that goes! What a beautiful video. Reminds me of lessons learned from Dr Jason Fung.
Great video. Just what i needed to tweak my current program. Keto/IF has changed my life. I can't believe how many carbs I was eating before! Don't even miss them now. Thank you so much, I really enjoy ALL of your videos.
Thank you Dr Berg. I like you. You're a good man :) Keep up the good work. Could we have a video on lack of energy and aching muscles please ? I know its a broad area, but when everything is pretty good, health wise, weight, diet, activity, sleep etc: but you tire quickly and your muscles ache after doing stuff that you're used to doing, it's pretty frustrating.
I've been on keto plan for over a year, I've lost 70 pounds. I've been on this plateau since February and NOTHING is busting through it. I've done OMAD, 22:2 fasting 5 days/week, mild exercise on my new stationary bike for 20 minutes a day. I've even consulted the insulin food index chart...the most complete one I could find. I read labels so that I don't get hidden sugar/carbs/etc, (and I have an extensive list of the tricky names for sugars), I don't eat ANYTHING sweet (except MiO in my fizzy water) - no fat bombs, no desserts, NOTHING! I hit my macros (which is a pain in the butt to calculate everyday). What the heck is going on? What is wrong with me?!! My Dr. is very pleased with my lab results, so it doesn't seem like I've got some weird health problem. I feel like my body wants to be 220 lbs forever, like it's my goal weight or something. I'm hanging in, but it's getting hard.
@@jimroberts1391 Unfortunately, with the pandemic scare, I've been on lockdown. I was already struggling and being home with nothing to do, I completely lost control of my keto project. I gained some weight very slowly and I've managed to not gain back all I had lost. But I'm not proud of the 25 lbs. gain I'm stuck with now. I still do all the same keto stuff I was doing before, but I'm not as strict with it. Every day I try to hang in, which is probably why I haven't gained it all back. I keep gaining and losing the same 5 lbs. I do get out more now so I'm getting in some more exercise and finding more interesting things to do. That also helps me stay semi-keto. That plateau I was on before never got resolved because of the pandemic. I haven't given up on keto because now I know it works. When I get back on track with it, I think the plateau will hold off for a while...until next time, of course. Thanks for asking.
When I was young I always fastet every monday. That was when nobody knew about Keto. I always looked like a model and got lots of praise and jealousy as well. That flew out the window after I turned 38. All of a sudden everything changed. Now I am struggling to get down to levels I can live with. 60kg is good for my hight, but getting stuck at 70 all the time. So this is good explanation. Will do more of the OMAD method. Thanks Dr. Berg.
@@isabelcasillas4856 that’s incredible wow 👏🤩. Congratulations that’s a big accomplishment!! I’ve been at 146/146lb for several days now I’m scared that if I let myself get hungry 🤤 for extended time I might slow the metabolism. Currently doing 2mad and pretty healthy keto, will start to squeeze my meals together towards OMAD. :D thanks for the encouragement!!
I am 42 years old female and have been practising IF over a year and I am loving it so much that I will continue forever. It is so convenient to make food choices from limited items and saves loads of time in cooking, cleaning and shopping. I have been following all the big names supporting IF, Keto here but I wish my close friends understand the science behind this amazing tool. They still feel fats makes us fat and rigorous exercise is the only way to lose weight and I want to be their example but the progress has been so slow that it is frustrating but I am not giving up though 😃
Dr. Berg, amazing video. Insulin resistance and chronically elevated insulin levels are what make us fat. Exactly what The Obesity Code book says, by Dr. Jason Fung. You always give amazing info!
I sure hope this 4 day water fast doesn't slow my metabolism!!! It's my first time this long but it just seems like starvation even tho I'm barely hungry.
Thank you, Dr. Berg. Can you please do a video to help those of us who are doing Keto with no thyroid? I searched your site and do not see a video on that. Thanks so much for all the help you have provided.
@@nnr2dm243 Thanks, I have seen that one. It does not answer my question. But thanks for trying. :-) Hopefully, he will make a video addressing this at some point. I think Dr. Berg explains things so well. He's really great!
How do you get to 20g of carbs eating 7-10 servings of vegetables, while trying to keep magnesium and potassium high? 30g NET carbs is the about the best I can do, and still ensure i get my 7-10 in with my big salad bowl. I've plateaued around 180lbs for a month.
Magnesium is easy to buy. For potasium, it's pouring Mrs Dash on food and eating high potassium foods daily. Salmon, avocado. Taking a multivitamin will only provide a small amount of potassium, and potassium pills are not often sold.
Male, 196 lbs, 6 ft 1, 40 years old. Ive plateaued on OMAD (once a day at 5 pm.) 1300 kcal a day from salads, ive been at the same weight for almost 4 weeks now, even though i work standing up for 8 hours a day, and then walk with a 40 pound backpack for 30 min on my way home. my energy % are 75/20/5 which works out to around 100-110 g of fat, 70g of protein and max 20g of carbs, and half of those carbs are from kale/spinach/cauliflower. I eat only salads, weighing everything meticulously. protein comes from parma ham, chicken breast, schrimp, mozzarella, goats cheese, pumpkin seeds, and then fat is from olive oil, walnuts, avocado. vegetables are raw: kale, spinach, mushrooms, cauliflower. its driving me crazy! I drink 2 tablespoons of ACV, mixed with 40g of potatoe starch and nutritional yeast. and then i eat around 50 g of nonpasteurised, organic saur kraut for the pre and pro biotics . The fat should really be melting off me. Before this , on the 10th of may, i weighed 240 lbs, so ive dropped 50 lbs in 3 months. I did a 21 day snake juice waterfast, im wondering i screwed something up. i have crazy water retention in my feet. They Look like Garbage pail kids feet!
Muhammad Daniyal Javaid Qureshi he already did, take magnessium or potassium..I use Usana multivitamins and I sleep like a baby, and also drinking dilluted AcV before bed time is very effective
One thing that helps me is to turn off electronic devices near my bed. My phone goes on airplane mode and it charges on the other side of the room. Also my iPad goes on airplane mode as well.
Muhammad Daniyal Javaid Qureshi... wake up 3-4 hours earlier than you are used to. Exercise and lift weight. Fulfill a daily goal you set everyday. 🙌🏻 you’re healed.
I stalled for 4 weeks. Then changed from 18/6 to 20/4, got straight back to loosing 1lb a week again. I'll go OMAD if & when it happens again. Don't eat much for lunch now anyways. Lol. Thanks for sharing this. Take care. 💖🙂🐶
Maxi Bake Is at 20:4 and still nothing. I did one prolonged fast and it helped me but I know I need to do it again. He hit the nail on the head about fasting once a week. Lol I’m just not mentally prepared lol
@@champagnehughes1623 You can do it. I'm no expert, but this is what my hubby did, & it worked for him. If you push your lunch forwards a bit, towards your dinner/main meal off the day, by about just half an hour every day, for a few days or a week, then hopefully you can then OMAD for a couple off days, without much difficulty. It's like a bit off a kick start. I wish you luck, in your scales moving for you. 🤗 Take care. 💖🙂🐶
I have been doing 24-48 hour fasts but I am still stuck. 😭 I’ve been doing this for 2 months. Maybe too much protein and not enough veggies? I’ve been working out 2x a week too, before I break my fast.
Definitely do more fat than protein, the doctor says exactly that. Also try working out 4 times a week, do a lot of cardio, and stop the 24-48 hours fasts! Dr. Berg just said in a video, if you fast for too long you're just going to ruin your metabolism and trigger insulin. Try eating one rich meal a deal, preferably at breakfast, you can do 2-3 eggs and 2 strips of bacon/salmon fillet and 30g of pecan. Drink a glass of almond milk with it. I think it really is a killer combination, keep doing OMAD and good workouts until you see the results, they will inevitably come!
Oprah - - her stock in Weight watchers is tanking and the 30 plus years of stringing people along for the next "Fix" that does not actually work in the long run for emotions -for body -- are shown for what they are with the Keto diet and intermittent fasting - IN psychology and medicine was are seeing what we KNEW was happening for the few in the 70s on who followed this Way of LIfe eating - -that the mind was able to heal - -as were many clinical challenges like Diabetes, menstrual and menopausal disorders, arthritis, etc - when low carb diets are followed - - People don't want to look at it - but Oprah was made a billionaire through pharma, (they own beauty companies) - Big Food and other corporation advertising - - now it falls - - - We start to really see the truth
I eat mostly animals sources of food and lots of butter-I can get spoon and eat butter from it I eat plant based foods too,but those with very little carbs I drink herbal teas,drink water,drink some vine(the fresh grapes have very high carbs,but... The vine have very low amount of carbs). My auntie love vine and she look the younger from all her siblings and she is the oldest one.
