Find out why you lose only water weight — and how you can lose fat instead.

Dr. Berg's book “The Healthy Keto Plan” is packed full of information about the keto diet and intermittent fasting

https://shop.drberg.com/the-healthy-keto-plan

Timestamps
0:11 You have two types of fuel storage: fat and glycogen (sugar) reserves
0:45 Your body can’t tap into its fat if there are too many carbs or sugar in your system

2:58 You exercise, use up glycogen along with the water weight attached to it

3:48 Instead, get your body into fat-burning mode
4:25 Using only glycogen stores is frustrating and can cause you to feel lousy


Let’s talk about why most dieters only lose water weight rather than tap into their fat reserve.

You store two types of fuel in your body: fat storage and your glycogen (sugar) reserve. Your glycogen store is about 1,700 calories. You can use it up quickly. Whereas the average person who isn’t overweight has about 77,000 calories of the fat reserve.

You can’t tap into your fat reserves if too many carbohydrates or glycogen are in your system. Your body will always go first for sugar as fuel if it’s present. To get your body to consistently burn fat, you literally have to create cellular machines to burn it. This is called keto-adaptation, which takes two to six weeks consuming less than 20 grams of carbs per day.

People often go partially low-carb for a few days before having a cheat day of high carbs. Thus, they never adapt to fat burning. Instead, they constantly use up then replenish their glycogen stores with so-called healthy carbohydrates like fruit and grains.

Even though they lose weight when they exercise and use up their glycogen stores, it’s actually water weight because your body stores two grams of water for every gram of glycogen. When you use up glycogen, the water that’s attached to it also gets used up. Hence, you lose only water weight — as much as eleven pounds, which is what the average person carries around.

Then as soon as you eat carbs and replenish your glycogen, back comes the water weight. If you really want to get the weight off, I want you to focus on getting your body into fat-burning mode. Bite the bullet, and go consistently low-carb for at least two to six weeks. Then you’ll start losing fat.

Try a combination of healthy ketosis and intermittent fasting, and you’ll no longer experience the frustration of losing only water weight.

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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, 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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Disclaimer:
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, and 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.


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