How to Permanently Stick to Your Weight Loss Plan Long-term

Losing weight doesn’t have to be so hard. Find out why you’ve had trouble sticking to diets in the past and what to do to finally lose weight and get healthy. 

Healthy Ketogenic Diet and Intermittent Fasting Plan:

0:00 Introduction: The worst diet advise 
2:25 The top reasons you go off diets 
2:55 How to lose weight and stick with a diet 
5:00 Why you shouldn’t eat frequent small meals 
6:17 How to stay satisfied between meals 
9:22 Learn more about how to do the keto diet and intermittent fasting! 

Today, let’s talk about the top reasons why you go off track losing weight and how to stick to your healthy eating plan. 

The biggest reasons people can’t stick to a diet are #1 hunger and #2 cravings. 

There are two main hormones involved in hunger and cravings:
1. Ghrelin — This hormone makes you hungry, so we want to decrease it. 
2. Leptin — This hormone makes you feel satisfied, so we want to increase it. 

Thankfully, there are a few things you can do to balance the above hormones and help you stick to a diet. 

The best ways to stick with your eating plan and lose weight:
• Get more sleep 
• Decrease sugar 
• Consume an adequate amount of protein
• Get plenty of fiber 
• Decrease stress 
• Avoid alcohol and smoking 
• Keep caffeine consumption to a minimum 
• Consume healthy fats 
• Eat slowly 
• Decrease carbohydrates 
• Take l-tryptophan (for cravings during menstrual cycles)
• Consume nutrient-dense foods 
• Do intermittent fasting

Gastric bypass and certain medications can also increase hunger. 

One of the big tips for sticking to diets and losing weight is to eat frequent small meals. But, every time you eat, you increase insulin. 

In the presence of insulin, you can’t burn fat, and if you can’t burn fat, then you can’t lose weight. This can also cause insulin resistance, which can lead to a myriad of health concerns. 

Eating less frequently, also known as intermittent fasting, is one of the best things you can do to lose weight and support your overall health. 

To stay satisfied between meals without eating snacks, you need to feed the cells your body fat (burn fat). But, to burn fat, you have to lower your insulin by lowering your carbohydrates and eating less frequently. 

Once your body has adapted to burning fat, not only will you be able to lose weight, you will finally get rid of hunger and cravings for good. 

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps explain how to stick to your diet and lose weight. I’ll see you in the next video.


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  1. Random Person on June 27, 2023 at 10:16 am

    I came across your channel one or two months ago. I’ve become a consultant myself watching your videos. You changed my life. Within one to two months, I changed my body immensely, following your advice. I notice the positive results when I watch myself naked in the mirror; true description of a fit body. Thank you so much; a father figure to me. ❤

  2. Vero Bullock on June 27, 2023 at 10:21 am

    Thank you Doc, I am 50 and I have a very Strong Craving for things that I stop eating or never eaten. So one has to be very discipline and strongminded.😮

  3. ROK Drifters on June 27, 2023 at 10:24 am

    being keto-adapted is a game changer. once you are a fat burner you will just walk away from your cravings. Even the aroma of my favorite carbohydrates doesn’t affect me at all. Thanks Dr. Berg

    • Random Person on June 27, 2023 at 10:33 am

      Same here💪

    • Poo Choo Train on June 27, 2023 at 2:37 pm

      I’ll look at certain foods that I used to crave every day and literally cringe at this point.

  4. Leonard Milcin on June 27, 2023 at 10:28 am

    These are my three rules:
    1. You weigh yourself every day and plot a chart. Make it a habit (I do this every morning after I wake up, by now it is automatic). If the weight starts to deviate from your goal weight, you devote some effort to understanding what is happening and correcting this. You don’t ever allow yourself to stray too far from your weight — it is much easier to deal with 2lbs than 20lbs. Then it is much easier to deal with 20lbs than 60lbs. As they say — watched pot never boils. If you keep watching your weight (on a graph) you will not become overweight again.
    2. You eat enough protein — 1g per 1lbs of lean mass. Ideally this would be animal protein like eggs, milk, meat, etc. Not eating enough protein risks that your muscle starts turning into fat even if you are maintaining weight.
    3. You maintain a level of activity and exercise, all the time. You take at least half an hour brisk walk every day. You do some body weight exercises to stress your whole body a little bit, at least once a week. Not exercising risks that your muscle starts turning into fat even if you are maintaining weight.
    These are my essentials that I give to any person that asks me. Personally, I would like to see people do more but these are IMO absolutely necessary.

    • Spam Mouse on June 27, 2023 at 10:38 am

      Your ideas have a base in truth HOWEVER guidelines vary with age, gender and activity.

    • Michael Griswold on June 27, 2023 at 10:51 am

      Is your “1g per 1lbs of lean mass” the per day amount?

    • Leonard Milcin on June 27, 2023 at 10:53 am

      @Michael Griswold Yes

    • Jamie Swanson on June 27, 2023 at 10:59 am

      I like your advice but muscles can not turn into fat. Your muscles atrophy (weaken and get smaller) and fat cells enlarge but one does not become the other.

    • Spam Mouse on June 27, 2023 at 11:27 am

      @Jamie Swanson Also unless you are replacing them by eating sugar, your muscles will SEEM to get smaller as they are storage tanks for glucagon and water!

  5. Susan Weigel on June 27, 2023 at 10:28 am

    Dr. Berg speaks the truth, and it works on many levels. I love the health benefits. We can show our gratitude by recommending his YouTube Channel.

  6. Helen Keto on June 27, 2023 at 10:29 am

    I used to be craving every 2 hours! Eating big plates of high carbs foods made me ravenous! So time consuming to prepare the foods or go to restaurants and order online was sooo expensive. It felt like possessed by a weird nut case! I used to spend $1500 on foods a month 😢😢 thanks Dr Berg 🎉🎉 you hard work saved from so many issues 🎉🎉

  7. kyle farmer on June 27, 2023 at 10:31 am

    I would like to say thank you doc I have followed you’re advice on the fasting 4 weeks in and I’m just over 10 kg down feeling great better than ever actually I’m passing you’re information to as many as possible .
    Also my friends wife has just finished kemo therapy could you please show me a link to fasting to help stop cancer and information on how fasting can reduce the cancer from returning 🙏💪

  8. Pakistan786 on June 27, 2023 at 11:18 am

    I am having the same problem as a very slow metabolism system. But I strictly stick with the ketogenic diet and follow Dr Eric’s advice .

  9. Austin Mangold on June 27, 2023 at 11:27 am

    I been on keto since end of May and I’m feeling pretty good. I don’t even crave food. My family freaks out but they’ll never understand. Health is wealth, it’s crazy to think about that for my whole 25 years I been messing up. So from now on for rest of my life I’m going to do right myself and my body.

  10. Joemzki on June 27, 2023 at 11:28 am

    Like today my last meal was at 2pm and it’s been 5 hours now, and i’m here in my room with my bottle of water just watching your videos on youtube about fasting and losing weight just to be more motivated. I lost 20 lbs already on low carb with 16:8 fasting and this gave me more will power to continue my journey. There’s no turning back this time until I achieve my goal weight. Thanks doc.

  11. Loredana Rosi Modesti on June 27, 2023 at 11:57 am

    Thanks to you Dr. Berg I lost 15 kilos doing 18 hours of intermittent fasting in about 2 months!
    I did not follow a Keto diet, but I tried not too eat much bread or pasta; me being Italian, it was a bit hard the first 2 weeks but, surprisingly, I got used at fasting very quickly!
    Now after almost one year I am doing intermittent fasting only when I put on a kilo or two….this happens when I go on holidays and most of the time I eat at restaurants or takeaway.
    I just eat whatever with moderation about carbs, I am not following any diet and that is the beauty of intermittent fasting!
    I am a 77 old lady who feels really good, thank you so very much, I love your videos.

  12. Peter Bjammin on June 27, 2023 at 12:07 pm

    Thanks again for all the hard work you put into helping people stay healthy! I think as humans we want what we “cant” have. We end up rationalizing with “i deserve it” or “it’s only” So much reprogramming needs to happen to carry us through the temptations.

  13. Joseph Burns on June 27, 2023 at 12:11 pm

    The best ever advice that I have ever gotten comes from you, Dr. Berg, now 15 months in on your healthy keto plan and also the last 4 months doing (omad) has and is been beneficial to my health. My dedication and discipline have truly paid off, Thank you, Dr. Berg!!!!!

  14. E B on June 27, 2023 at 12:27 pm

    This is a great thing to talk about. Doing keto for a couple of days and then giving in to the potato chips is a such a problem. Thank you. Also – I hear constant advice about the vinegar and water but the only time I tried it is also the only time I ever had acid reflux. Oh well, it’s always something. Love your channel.

  15. Seattle Six on June 27, 2023 at 12:49 pm

    At the one year mark now… found that staggering the meal approach very effective by first drop in between snacks, pushing breakfast to lunchtime and increasing fats. The ability to drop dinner was much easier then. Free of processed grain products the weight loss was so dramatic that my neighbors started asking questions. Love having the extra time not having to sit and eat with the 20:4 schedule that it put my chronic T2D in remission

  16. Joann Bedolla on June 27, 2023 at 1:07 pm

    Yay hormones! Thank you, Dr.B🎉🎉🎉
    I was late to class due to my return to the gym. Foot update, I’m basically healed.
    Thankfully, I do keto and IF already. Making my recovery a fast one. All I did was trust my creator and myself and voila, another miracle. Hahaha 😇😇😇

  17. nadeem sultan on June 27, 2023 at 2:00 pm

    After getting from 126kg to 74 kg with low carb. Its been one week i am on keto. and I am feeling good. the most important thing my energy levels are on track. I have been following intermittent fasting for one year 99 % credit goes to IF. and I took an oath for never quitting fasting for the rest of my life.

  18. Shalina Sheikh on June 27, 2023 at 3:22 pm

    The best doctor ever ❤️ I never get distracted while watching your videos. And for any health issues, I seek your videos first. You describe everything so clearly and precisely. 😊You deserve a standing ovation.

  19. Jocelyn Faulkner on June 27, 2023 at 5:32 pm

    I am a Chef and am currently surrounded by cookies brownies cakes and pies which I never was able to resist until now. You’re helping save my life and I now know that it works if I follow directions. Thank you so much for your amazing work!!!!

  20. Marq Mac on June 27, 2023 at 5:41 pm

    Listening to this man has helped me keep my blood sugar in control. Keto with intermittent fasting is a cheat code. Limiting carb intake, and cutting out sugar has me FEELING better than I have my entire life. Says a lot about our conditioning. With this new lifestyle, I have more energy, and I am able to keep control of my weight. Thanks Doc!

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