Dr. Eric Berg, a chiropractor and fasting specialist, shares practical tips for quick belly fat reduction, incorporating a keto diet and intermittent fasting. Here’s a breakdown of his five core strategies:
1. Prioritize Salad First
Why It Works: Starting meals with a large salad (at least seven cups daily) can aid weight loss, provide energy, and supply nutrients while keeping carbs low. Leafy greens help prevent keto-related issues like fatigue and cramping and reduce insulin resistance, supporting better metabolism.
2. Consume the Right Amount of Protein
Guidance: Dr. Berg recommends adjusting protein intake based on age, metabolism, and body size—using a portion size roughly the size of your hand. Avoid low-fat proteins to maintain energy and prevent hindering ketosis.
3. Add Healthy Fats
Key Insight: Begin by adding fats to meals to encourage satiety and aid the transition into intermittent fasting, essential for achieving deep ketosis and maximizing fat burn. Healthy keto combined with fasting is particularly effective for rapid results.
4. Ensure Sufficient Nutrients
Essential Nutrients: While on keto and fasting, it’s vital to prevent deficiencies by incorporating B vitamins, electrolytes, and sea salt. These nutrients maintain energy levels and support mental clarity.
5. Don’t Feel Deprived
Satisfy Cravings: Include low-carb treats like keto-friendly chocolates or desserts to avoid feelings of deprivation, which helps sustain the diet mentally and emotionally. Dr. Berg emphasizes that sustainable weight loss focuses on health first—get healthy to lose weight, not the reverse.
Additional NHS Recommendations for Sustainable Weight Loss:
- Exercise: Aim for 150 minutes of activity weekly.
- Eat Fruits & Vegetables: Strive for five servings a day.
- Gradual Weight Loss: Target a steady 0.5–1 kg (1-2 lbs) loss per week.
- Choose Healthier Foods: Check labels for low sugar and fat.
- Stay Hydrated: Swap sugary drinks for water.
- Seek Support: Share your plan with a trusted friend or professional for added motivation.
By combining these insights from Dr. Berg with NHS guidance, individuals can create a balanced, sustainable weight loss approach. If concerned, consulting a GP ensures personalized support and a safe weight loss journey.
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