#1 Absolute Best Way To Lose Belly Fat For Good – Doctor Explains

#1 Absolute Best Way To Lose Belly Fat For Good – Doctor Explains

the number one absolute best way to lose
belly fat millions of people are trying to lose belly fat not just to look
better or to fit in to their clothes better but because belly fat is
associated with all kinds of disease from blood pressure to diabetes to
cardiovascular disease and stroke but even though all those people are
trying more people than ever are having obesity and diabetes and belly fat so in
this video we’re gonna teach you the only way that you can lose belly fat and
keep it off for good and it may not be as hard as you think in fact it may even
be the opposite of what you think coming right up I am Dr. Ekberg I’m a holistic doctor
and a former Olympic decathlete and if you want to truly master health by
understanding how the body really works make sure you subscribe and hit that
notification bell so that you don’t miss anything in order to get the bigger
picture to really get the full benefit we need to understand a few mechanisms a
round belly fat like where does it actually come from what’s the mechanism
to actually get rid of it so along the way we’re going to talk about a few
mechanisms and we’re going to dispel a few myths and if you hang in to the end
then you’re gonna have a totally different picture on this than you ever
thought the first thing we need to clear up is the issue of cause and effect
because belly fat is an effect and we need to understand the cause if we’re
ever gonna hope to get rid of it for good and the problem is that we all
focus on the fat on the belly but the fat is not the problem and when people
talk about how belly fat is dangerous what they’re talking about is an
association it is very true that it is unhealthy to have a lot of belly fat but
it doesn’t mean that it’s the belly fat that unhealthy the belly fat is a
reflection of something unhealthy it’s the result of something unhealthy and we
need to ask how did the fat get there because the thing that got the fat there
is the dangerous thing not the fat itself the fat is just fat it’s just
sitting there how does it get there and like we’ve talked about before there is
a disease called Cushing’s and in Cushing’s we have an extremely high
level of cortisol cortisol triggers blood sugar and blood sugar triggers
insulin and insulin creates insulin resistance and insulin is a fat storing
hormone insulin helps promote the conversion of other fuels into fat and
the combination of cortisol and insulin stores it around the midsection so
the mechanism of storing belly fat is through the hormones cortisol and
insulin so now we need to understand a lot of different things about fat and
which ones are safe and which ones are dangerous because our world is riddled
with myth and fat phobia so the next thing that we need to talk about is just
that fat phobia we live in a world that for 50 years we’ve been told that fat is
the root of all evil fat has too many calories you eat fat you get fat we I
grew up with with that mindset and I bought into it and I ate low fat and I
was miserable because I didn’t understand these things back then as
we’re going to talk about today fat is not only okay but it is our preferred
fuel and it is a good food source the reason fat got such a bad reputation was
that they observed a bunch of people with heart disease and then they watched
how much fat these people ate and they said oh fat is bad they didn’t reflect
over the fact that these people also ate a bunch of sugar that triggered insulin
and that most of the fat that they ate back between the 1950s to the 1980s was
margarine which is the worst kind of fat it is a pure toxin and if you eat a lot
of margarine you will get sick so these people got sick and they blamed it all
on fat and especially saturated fat but they’ve done lots of studies since that
have shown that saturated fat is not a problem and I’m gonna point out some
things that will help you understand that picture much much better fatphobia
is based mostly on misconceptions that we observe fat on the body and then we
think that eating fat makes you fat we’ve all heard you are what you eat so
we think that’s how it works with fat also but we have to understand and we’ll
talk about this a lot that it’s not what you eat that ends up on the body it
is what you eat that results in certain hormones and after certain digestive
processes and metabolic reactions end up on the body and that is completely
different what we have done is we observe fat and we see fat and we think
fats the bad guy we observe cholesterol in in fatty plaques and we think that
cholesterol is the bad guy that’s not a causative relationship it’s
an association and just to bring home how ridiculous that is let’s say that
you come across a house burning there’s a house fire somewhere and lo and behold
there is the fire department and so you see the two together does that mean that
the fire department is the bad guy that they’re causing the fire just because
everywhere there’s a fire you see the fire department of course not
all right it’s an association which came first we don’t know from observing the
association there is no causative relationship all right we’re just
looking at the two together and it doesn’t tell us anything so we need to
start understanding the mechanism of how did the fire department and up there the
fire was there first all right how did the cholesterol get there the damage was
there first even though it’s getting better
we still have an extreme fat phobia and I cringe every time I go through a
grocery store and I see all these labels with low fat heart-healthy
low fat sausage low fat yogurt low-fat this or that and it’s it means that
we’re still sold on that idea that people still buy into that mentality
that low fat is better and of course it’s in every dietary guideline out
there from the USDA to the World Health Organization they tell to eat less than
30% fat overall and less than 10% of total fat from saturated fat but it out
dated in from so next to understand where fat comes
from and why it ends up on the body we need to understand energy metabolism why
does the body store fat there well here’s the reason that your body has a
continuous need for energy the need for energy is very stable right you can’t
just shut down you can’t you’re not like a machine or a computer where you can
just turn it off you need a stable supply of energy but the supply of
energy the intake of food is not so stable and today of course there is more
food available on the planet for most people so we don’t have that urgent
problem but our bodies are built during circumstances where we could go a day or
two or three without food so we had a stable need for energy but we didn’t
have a steady supply does that mean that the body shuts down that you get hungry
and you say oh I guess I’m out of fuel I’ll just lay down and die no your body
creates more energy so that you can go out and have the resources to have the
focus and the energy to find more food and that’s where fat comes in so during
a famine you burn the fat so that you can have energy and go find food during
the feast you take the excess and you store it right that it’s so basic and it
sounds so simple but it’s so profound that we have a stable need but we have
an unstable supply that’s why the body has to store fat and it can store a tiny
little bit of energy as carbohydrate as glycogen and it can store an almost
infinite amount of fat if it could only store carbohydrate then it would be true
that when you ran out of fuel you would just lay down and die the species would
be gone long long ago because you have about one day’s worth of glycogen but
everyone has weeks and months worth of fat so that’s just how it works
next we need to understand what type of fat the body stores and it stores
primarily saturated fat so it stores a little bit of everything you’re gonna
find a mix of just about every fat but the vast majority the greatest
percentage of fat that is stored in the body is going to be two fatty acids one
is a saturated chain of 16 carbons called palmitic acid and the other is a
chain of 18 carbons called stearic acid so when we’re talking about belly fat
we’re talking about those two fatty acids primarily we’re talking about
palmitic and stearic acid they are the majority of the fat that is stored on
your midsection that you’re trying to lose so now we come back to you are what
you eat and people think that oh I have stearic I have saturated fat on my belly
that must mean saturated fat is bad no it’s an efficient storage form it’s a
great form for the body to store energy so think about this for just a moment a
cow eats grass and then we eat the cow and the cow is full of saturated fat
where did that come from grass doesn’t have saturated fat
grass has virtually no fat at all but the grass has carbohydrates it doesn’t
have carbohydrates we can break down but the cow can break them down and then it
takes those glucose molecules from the carbohydrate and it turns them into fat
and it turns them primarily into the same fats that we do palmitic acid and
stearic acid and if you think about it some further then that steak also has
cholesterol but grass doesn’t have cholesterol so the cow makes it okay so
the food and what it turns into are two completely different things you
can have a vegan who eats plants and their belly
fad is also going to be palmitic acid and stearic acid and a vegan can have
high cholesterol without ever eating any cholesterol so it’s not about what we
eat it’s the type of hormones that the food triggers that results in the
different types of fat and cholesterol that are being manufactured so the key
to understand is that it doesn’t matter if you eat an excess of starch or you
eat an excess of protein or you eat an excess of fat it will all get stored as
these two fatty acids stearic acid and palmitic acid because it’s a convenient
storage form what does matter is that carbs and protein and fat trigger
different insulin responses and the more insulin the more probable that you’re
going to store that extra energy as fat if you eat carbs then you’re going to
have a high tendency to store if you eat fat then there’s a greater tendency that
it’s just gonna float around and you’ll burn it rather than that you’re gonna
store it but yes excesses will get stored so next we need to dispel a huge
myth and this is about what fuel does the body actually burn because with a
lot of popularity from the keto and the low-carb movement where people are
burning fat losing weight there’s been this notion established this idea
presented that fat is the preferred fuel and then everyone who’s opposed to keto
or carnivore or any low carb they say that oh no no that’s not true that fat
is bad saturated fat that your body burns primarily carbohydrates all right
and we’re gonna dispel this myth once and for all I’m gonna give you the
numbers straight out so some people say well what about low fat that there were
some followers that have been doing low fat forever in the less than 10% fat
say that this is the way to go and they eat 70% carbohydrate it doesn’t matter
if you eat mostly carbs or protein or fat the body will still burn mostly fat
and here are the numbers basal metabolic rate that is how much energy your body
burns at rest so if you were going to base this on 2,000 calories just to have
some numbers to work with and for the average person their basal metabolic
rate is about 70% their movement is about 20% of total calories and then
there’s something called thermogenesis there are those are various processes in
the body that generate heat that accounts for about 10% so basal
metabolic rate is about 1,400 calories movement is about 400 calories and
thermogenesis the generation of heat is about 200 calories per day for the
average person and this does not include exercise so if your basal metabolic rate
is 1,400 if you average on average you’re using 2,000 calories and then you
exercise another 500 then that 500 is on top of what we’re talking about here at
first but we’ll include that toward the end now what are the organs where are
most of these calories spent well the biggest spender in the body is the liver
your liver is a little three-pound blob of tissue that is your metabolic factory
it converts chemicals into other chemicals and nutrients it uses 27% more
than a quarter of all the energy is used by that little blob called your liver
that’s 378 calories your brain uses about 19 often we hear the number 20 but
I saw 19 in this particular example so we’ll go with that for now
that’s 266 calories muscles use 18% or 252 calories and these this
is muscles at rest this is before muscles do anything that is just muscles
sitting around existing their basic circulation their their basic muscle
tone is 252 calories your kidneys use 10% of your energy that is the most
metabolically active organ in your body that’s the hardest working organ in your
body your kidneys are just a few ounces worth of tissue and they use 10% of your
calories 140 calories your heart is also a hard worker but not quite as hard as
the kidneys uses seven percent of your calories or 98% ninety eight calories
and all the other tissues together use the other 19 percent or 266 calories so
the interesting part here is that the liver uses 85% of its calories from fat
okay it prefers fat the brain uses anywhere from 0 to 75% so the brain is
the only exception in this picture because all the other organs they run
primarily on fat but the brain can’t use fat the brain can use two other fuels it
can use glucose or ketones so if you’re in a fully fed carbohydrate state then
glucose is high and the brain uses virtually a hundred percent glucose I’m
sure there’s like a couple of percent ketones in there but let’s say a hundred
percent glucose however if you’re fasting if you’re in deep ketosis then
the brain uses ketones primarily and it’s a better and it’s a more stable
fuel the brain actually functions better with ketones and this could make sense
if we think about the fact that hunters when they were without food for
a day or two they were in ketosis but they still had to focus they still had
to function at their best to be able to find food and to be effective in the
pursuit of the Hunts that they can survive so the brain is the exception
but all the other organs use 85 to 90 percent of their calories from fat
so at rest 85 to 90 percent of the energy in the body comes from fat so
when we convert all of those into calories the heart by the way is the
most fat hungry organ of all where they’re estimating 90 percent of the
calories come from fat so when we convert the liver energy from fat it’s
85% is 321 calories from the brain it’s zero to 200 calories depending on if
we’re fully carb fed or if we are fasted muscles use two hundred and fourteen
calories kidneys use 119 calories of fat the heart uses 88 calories and
everything else uses 226 calories so then we need to add in the movement and
again this is movement without exercise this is just the regular movement
picking up things walking around doing your thing it’s not going for a mild jog
or a one hour walk or anything like that it’s just moving around where you are
normally and that accounts for 20% of your calories so this is not part of the
basal metabolic rate this is movement on top so 20% of your calories are 400
calories and again 85% of movement comes from fat the muscles prefer to burn fat
at rest and they prefer to burn fat as high as they can for any level exercise
where they can keep up with oxygen they’re gonna burn about 85% fat the
only change is when you get into an aerobic when
your heart rate gets over 120 when you start huffing and puffing now the
glucose component increases so around heart rate of 120 you’re at about 50/50
and then above that when you start huffing and puffing the glucose becomes
dominant but anything below that like a leisurely walk or basic activity or even
up to a medium walk you’re going to burn primarily fat so 85% of that is 340
calories and then the thermogenesis that all the other organs everything else the
body does and I didn’t find a number on that but there’s no reason to believe
that that would be different than the 85% so we’ll go with a hundred and
seventy calories on that for right now and the reason I say that 85% is that
that’s just where most of the organs are functioning the best because when the
body uses fat when the body converts fat into energy it happens in the
mitochondria with something called oxidative phosphorylation and everything
seems to sort of balance out around that 85% mark and the only exception is when
we’re in a fight flight response and there’s a crisis or something called
exercise where we raise the heart rate and we depend more on glucose during
that time that we’re in that high state of exercise so let’s add up all those
numbers and if we go with a conservative and we assume that we’re in a feasted
carbohydrate state then this would be zero and we end up with fourteen hundred
and seventy eight calories which accounts for 74 percent so about
three-quarters of your energy of all of your energy before exercise comes from
fat and if we are in ketosis if we’re
fasting or doing keto then we could have as much as 200 calories from fat for the
brain and that would put us at 84% so very very close to the 85% that fat
burning that organs used for fat burning so what that means of course then if 74
percent comes from fat then the rest primarily comes from carbohydrate now
there’s a few percent of protein in there depending on how much you eat but
for the purposes of this illustration we’re just going to exclude protein but
that would throw the numbers by by a few percent so the number of carbs that you
use would be 26 percent plus whatever amount of exercise that you do above the
Arabic threshold but let’s say that you’re exercising up to the aerobic
threshold then it doesn’t mean that anything above that is all of glucose
you’re still using as much fat as you can keep up with so all of the arabic
capacity is still there as the foundation and then the anaerobic is on
top of that so I don’t have an exact number but I think you would have to
exercise quite a bit to take that 26 percent up to 30 and I think that you
would pretty much have to be a world-class athlete to do extreme and
aerobic workouts to get it up to 40 so what this shows us is that fat is the
preferred fuel so then you’re saying well what about the people who eat low
fat how can they burn 75% fat if they only eat 10% well this brings it back to
everything that we talked about here that it doesn’t matter if you eat all
carbs because your body can’t store carbs your organs prefer fat so even if
you not going to store the energy your body
still converts it from carbohydrate to fat before you use it
so you might as well eat the fat and save the body the trouble of converting
it and then you’re saying oh but fat is bad it’s like I heard I hear what you’re
saying and I believe it and it works and I eat low carb but I just can’t make
myself eat fat and here we’re back to the fat phobia we’ve heard it so many
times that fat is bad fat is bad saturated fat is bad it causes this and
that and it’s just not true most of the studies like I said they’re based on
margarine and they’re based on grain fed meat
these studies are not based on people who eat high quality meat who eat high
quality vegetables who eat nuts and seeds and whole food and who cook from
scratch it’s based on processed foods and chemicals and fake food the vast
majority of cells in your body prefer fat they burn about 85% fat even though
they can burn both protein and glucose and fat the brain is an exception
it doesn’t use protein it doesn’t use fat it uses glucose and ketones and the
only other exceptions the major exceptions are red blood cells because
they have no mitochondria they have no nucleus it’s a different type of cell
but the total mass of red blood cells is very small and the metabolic activity of
a red blood cell is very low because it doesn’t do anything except sort of float
around and carry oxygen so the red blood cells the lens and the retina in your
eye they have no mitochondria they cannot
use fat they use glucose only but the total energy consumption of these
tissues is probably less than 1% okay it’s not going to change
these numbers significantly at all so I wanted to share a little study that I
found to illustrate and sort of reinforce some of these points and we
don’t want to base all of our opinions on one study but they can still kind of
help point us in the direction especially when the results are
incredibly clear they had known that stearic acid the saturated long-chain
fatty acid that we talked about the 18 carbon they had found that it could
reduce the spread of metastatic tumors and they also knew that visceral fat
belly fat could increase and promote the spread of metastatic tumors so then they
figured if we can find a way to reduce the visceral fat then maybe we’ll have a
tool to reduce metastatic tumor spread so the the cancer part is just sort of
an aside here but it’s an interesting note we’re going to focus on the
visceral fat the belly fat that we’re talking about so they fed four groups of
mice they fed them either stearic acid the saturated fat they fed them linoleic
acid from safflower oil or oleic acid from corn oil and one group was fed a
low fat diet so what happened total body fat didn’t change a whole lot even
though the visceral fat went down by 70 percent however the lean body mass
increased in the mice fed saturated fat and the final thing they found was that
the blood sugar was dramatically lower in the mice fed saturated fat so all of
the things that were looking for in diabetes and metabolic syndrome all the
things associated to belly fat to visceral fat to the so-called dangerous
fat it is all about insulin it’s about the hormones that create the storage and
when you feed the body a good stable solid food a stable fuel source then we
reduce the insulin and improve all these markers so the number
one absolute best way and the only way to lose belly fat forever is to do it by
reducing insulin resistance because insulin is the hormone that puts the fat
there and you do this by reducing the sugar by reducing the carbs and by
increasing the fat but not the plant fats not the safflower oil and the corn
oil and the soybean oil you do it by increasing the saturated fat which is a
stable neutral good fat it doesn’t get oxidized it is inflammation neutral
whereas all the plant oils are high in omega sixes which means that they
promote inflammation through an inflammatory pathway you reduce the
carbs you reduce the frequency of meals because every time you eat anything you
stimulate a little bit of insulin the longer you go without food the lower the
insulin is allowed to drop don’t be afraid of saturated fats eat a good
amount of saturated fats and monounsaturated fats from a good source
like extra-virgin olive oil and the only word of caution is that when you hear
that something is described as good don’t think of it as a superfood don’t
think that the more you eat of it the better everything is going to be and it
doesn’t matter if it’s saturated fat or blueberries or chocolate or turmeric or
garlic okay eat a moderate amount eat what fits into your diet eat until you
get full practice I’m intermittent fasting cut your carbs fill up with fat
until you’re full but don’t think that when you’re full it’s gonna get better
if you eat a little bit more okay we’re not talking about that get that idea of
super food out of your head it’s just fuel it’s good fuel if it’s natural it’s
bad fuel if we messed with it if we destroyed it or altered it or pulverized
it then it’s not good anymore but if it is resembling the way we got it
out of the ground or off the tree or we hunted it down then it is a good food if
you’re going to lose belly fat for good it’s not about the number of belly
crunches it’s not about the number of calories it’s about reducing insulin
resistance if you enjoyed this video make sure that you check out that one
thank you so much for watching and I’ll see you next time

100 thoughts on “#1 Absolute Best Way To Lose Belly Fat For Good – Doctor Explains

  1. Watch more Doctor Explains videos https://www.youtube.com/watch?v=Nhb5xDvx_j8&list=PLpTTF6wMDLR49nzBQj61aqw_rWCqnZhsJ

  2. Excellent and informative posts . I’ve been following you now about a month.
    Went on Keto for 9 months and lost 50 lbs, plateaued at 290 pounds, I want to start IF but am not sure to proper way to do so. I normally eat a big breakfast (4 eggs some bacon or sausage) then exersize about a hour mid morning.
    I was thinking of moving breakfast after my exercise routine. is this right?

  3. I don't move a lot in an "every day" way because I work from home. I feel like it's slowing my weight loss because daily calorie targets are based on people who walk a lot more than I do.

  4. Hi Doc, thanks for taking time to explain all this to us.
    So are you saying that we can eat the fat on a port or lamb chop because our organs need it and that would get rid of the belly fat.

  5. Dr. Ekberg, Thanks for sharing your knowledge with us. Is it true that intermittent fasting works only if you're on KETO DIET?

  6. Thank you Dr. Eckberg.
    I need to lower my cholesterol level as it was 146 on my last lab test in Oct.
    Been doing low carb & fasting for couple months.
    A1C has dropped but I’m concerned about cholesterol since I’ve been eating more fat.
    Can apple cider vinegar reduce my cholesterol? Thx.

  7. Thank you so much for this video. I never considered myself to be very very smart and thought I’ll never understand how my body works. Watching all your videos religiously which results with great body and health.

  8. The problem is that the current push for Keto diet, is too extreme. The required carb restrictions are so excessive that can begin to interfere with (for example) the tryptophan metabolic pathways; which may result in an increase of depression and suicide rates. The tryptophan pathway is one we know, and then what about the pathways we don't yet know might become disrupted. It is hybris to think we have it all figured out. Every athlete, military personnel and every occupation that requires high physicality report low energy under keto. It is not a performance diet.

    I don't disagree that fat has been vilified in the past 50 years. A lot of healthy societies (Greeks, Asians, and others) have subsisted on high fat diets for thousands of years … but they also instinctively included carbs too (as if they understood the body needs some carbs for optimal performance).

  9. hi Dr,
    Great videos! You're a great teacher!!
    FYI From what I've read there is a group of people who should limit saturated fats.. folks with the Apoe4 gene. They process fat differently and often have over active inflammatory responses …from what I've read these people should eat more fatty fish and monounsaturated fats (olives, avocados, etc) and avoid dairy and saturated fats.

  10. I've got some friends who definitely work their liver very hard. I bet they burn a lot more than 27%! But their brains don't use much.

  11. Eat fats to avoid the body from doing unnecessary work. Thank you Dr. Ekberg. I used to avoid fatty foods and salt like a plague … not anymore.

  12. I learned from Dr. Ekberg last summer about insulin resistance. Began keto slowly in August 2019, became fat adapted, did IF, then OMAD. I dropped 60 lbs in 4 months and more importantly, I feel great! Still have about 20 lbs to go but I know I'll get there. Thank you Dr. Ekberg!!

  13. After months of tests scans mri's, biopsies, it seems that I have thyroid issue. I have to return and get the results from my endocrinologist.
    Any advice for ole girl.
    I so appreciate your labour and practice of research that toy have access to to as a professional.

  14. When you say 'diabetes' do you mean Type One Diabetes or Type Two Diabetes. It can be confusing if you are not clear about which one you are talking about

  15. Santa says , Shortbread cookies and eggnog are good to eat during the Christmas season ! Apparently Turmeric is almost a cure all ! 🎄 🎅

  16. Again ! Pure goodness ! Thanks for the video ! Any research on what happens when we come off keto? Can we rebound back in easily? Is it wise to do keto off and on? Does coming out of it cause quick weight gain? What can we do to to remain fat adapted? Just ideas for futur videos!

  17. Dear Dr. Ekberg, I am on keto and IF (24 hours every second day) for 2 months and still have lack of energy. Not feeling that great. What could be wrong?

  18. Greetings from New Zealand Dr Ekberg. A complicated subject explained in such a simple way that many thousands who watch your channel are able to grasp the nuances and apply them to their own personal situation. Thank you for the effort you take making these videos so we may all benefit from your knowledge and expertise.

  19. would eating more fat store more as fat since its less conversion and similar to body fat…also does that mean things like Metamucil will cause insulin spikes?

  20. Thank you Dr Ekberg know a lot of friends that have this problem so thank you for addressing this and have shared this vid too. Great 👍🏻 in-depth explanation and research too as always

  21. You always teach the Universal truth with scientific data and analysis. This possible not with lots of knowledge but with WISDOM, Regards

  22. Thanks Dr..have to share this with a co-worker that does not believe in fat..try to explain ..but this will help..Thanks Dr Ekberg for these eye opening facts..thanks for spreading this wonderful information.👍🙏

  23. wonderful video, this has changed my complete ideas and fears about fats…great video, thanks for sharing the knowledge..please keep it up… world needs you

  24. Hello,
    What is the source of the percentages of energy used via the organs, please list the article that you used to come up with the numbers, it’s very interesting to know the proportions 🙏🏼

    Best Regards,

  25. Excellently explained. 🤗 Thank you muchly for sharing this very important information with us all, & take good care off yourself to. ❤🙂🐶🎄⛄🎅

  26. Cows aren’t slaughtered for their meat. Our steaks are primarily from steers…raised for slaughter. Love this doctor but he must be a city boy.

  27. dr ekberg please advise on diabetics losing weight , as opposed to obese diabetics, how can they gain weight without spiking insulin or aggravating insulin resistance

  28. All right. To reduce the insulin resistance it is necessary to lower the intake of sugar, but we must lower the total amount of calories too. We should eat definitely less.

  29. This is a fantastic explanation indeed. How those vegans get Belly Fat if they don't eat FAT? You have really nail the issue Doctor. Thanks and keep it up.

  30. I did an 80 – 10 – 10 Vegan diet back in 2016 and 2017. Very high carb, low fat, low protein. I wouldn't advise it. I looked awful, and felt awful. People commented on how awful I looked. Even my hair started to shed… When I finally upped my protein and brought a little bit of meat back in my diet, along with adding healthy fats: avacado, almond butter, flaxmeal, organic whole milk, salmon, sardines, and fish oil supplement, I started looking normal again. My strength came back in the gym. I felt better, no brain fog, I looked MUCH better. My hair thickened back up, and my blood pressure went from 122/84 on average — to 100/60 on average. Thank you.

  31. I always have lentils beans plus avocado and my belly grows huge. Have to fast 30 hours to reduce it why is that? Thank you

  32. Well done Sten in explaining a complicated topic is such an engaging and understanding way – please keep these coming!

  33. Good morning Dr Ekberg.Iam an amateur triathlete.Is it safe to try internmmitent fasting while working and training?Any advice?

  34. God damn doc. I really enjoy every videos you made. They make me smarter. Now in my whatsapp group, I have like 13 followers that do IF and low carbs now because of your videos, and they are seeing great results compared to 3 months ago.

  35. Dr. Ekberg, did you watch TEDx video by Dr. Michael Kapler? Dr. Kapler strongly oppose eating saturated fat especially from animals. I wonder why so many scientists still believe saturated fat, both animal or plant source is bad for humans to consume. I believe what you explained make sense. It is the insulin from eating high carb food causing health problem. I ate low carb to lose wt before, & I didn't feel as healthy than now eating high fat diet to lose wt, and I lost more belly fat now on fasting & semi Keto than on low fat diet.

  36. Goodness Dr. Ekberg! The amount of time and effort you must invest in putting these videos together for us, I for one really, really appreciate it. Hearing things explained so succinctly and clearly, give me a great frame of reference as I go about my day, considering, both when and what to eat. Thank you very much indeed.

  37. I wish i knew about ketones 10 years ago, 10 years of being obese type 1 and listening to the standard eat less calories, salt and fat, it was hell, reversed in 6 months with carnivore keto and fasting

  38. Was hoping this would help my 2 month keto plateo. Down to eating only once or twice a day, and nothing is budging. Can it be true that eating less is slowing my metabolism?

  39. Again, a very good VLOG form dr. Ekberg. But despite this good information, people still believe that fat is the problem. Even after seeing this VLOG. "It doesn't have to be true, as long as it feels true" (says a well-known contemporary head of state).

  40. Hi people
    Listen to Dr. Ekberg has to say bexause it actually works. It worked for me!
    I started out listening to Dr. Eric Berg and Dr. Berry and they are awesome. Dr. Ekberg is a bit more thorough with his explanation.

  41. Does it take 3 months, give or take to lose the visceral fat? And does it take a year, give or take to heal the liver, heart, pancreas, and all other organs, and glands?

  42. Thank you professor and Doctor Ekberg for explaining a highly misunderstood subject in a way to clearly understand it. There's a lot to digest here, no pun intended, for a nutrition novice and for us who bought into the low fat myths for years, and they may have to watch it again.

  43. Those are the results I experienced reducing and even eliminating sugar, carbs and plant based oils. I increased saturated fats. Also, I stopped the strenuous workouts. Now, moderate walking, weight training and play ball short burst. For the first time, I am losing visceral fat and body fat and increased muscle mass. Amazing! Previously, I would only loss weight but not improve total body composition. Thanks Dr. Ekberg.

  44. Dr. Sten you're THE BEST! I hope you plan on publishing a book. A compilation of all this information as a reference book would replace almost all the other books on my shelf!

  45. Awesome video. I can't believe that it got 40 thumbs down so far. Maybe from soft drink companies, or diabetic surgeons that have to amputate limbs from diabetes, not wanting to lose business


  47. about twenty years ago was overweight and terribly out of shape and my doctor told me if I wanted to live to see my grandchildren being born I needed to "get it together"…but it was soon clear that doctors, at least here in the US, had no clue about healthy lifestyles, they were trained to do surgery or prescribe pills. A trip to the local bookstore and saw shelves of books with vastly differing theories from high carb to no carb. What to do…I went to the local library and got actual textbooks on nutrition and diet and found a book on weightlifting by a guy with a PhD in kinesiology who was also a power lifter i.e. he actually knew what he was talking about. To make a long story short, what I found out from the actual science was fairly simple. Eat and live like my grandmother on the farm. Some meat, lots and lots of vegetables, essentially no processed or "junk food" and a decent amount of physical activity. The pounds fell off, I added a decent amount of muscle and now in my late 60s I look and feel great. This is basically what you are presenting here. Too bad common sense appears to be such a secret…

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