Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

REAL Reason You’re Not Losing Weight

Jul 1, 2024

06:58

Snipd AI

Learn about the impact of sugar and starch on insulin levels, the importance of quality sleep for weight loss, and natural solutions like berberine and apple cider vinegar. Discover how to improve insulin sensitivity through reducing snacking, exercise, and a healthy keto diet with intermittent fasting for effective weight loss.

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Quick takeaways

Hidden sugars in processed foods like starches can spike insulin, hindering weight loss.

Adequate sleep, reduced stress, and monitoring hunger and energy levels are crucial for effective weight loss.

Deep dives

The Role of Insulin and Hidden Sugars in Weight Loss

Insulin plays a crucial role in weight loss as it can impede progress if not managed effectively. Foods containing hidden sugars, such as starches found in processed foods, can spike insulin levels dramatically, hindering weight loss efforts. Additionally, seed oils and frequent snacking can also contribute to insulin issues. To improve insulin sensitivity and enhance weight loss, reducing sugar and starch intake, limiting snacking, and engaging in regular exercise are recommended.

Understanding Challenges to Weight Loss and Strategies to Improve Insulin Sensitivity

7min

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...