How to do Intermittent Fasting for Serious Weight Loss

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Dr. Berg talks about the power of intermittent fasting.
This is not a diet, but a pattern of eating.
Why does it work?
Because it triggers Growth Hormone and inhibits insulin.
The purpose of intermittent fasting is to lower insulin, take the stress off insulin and the gland that makes it – pancreas, and thus restore your metabolism. This can heal a plateaued set-point. If you have fat in your mid-section, then we know you have high insulin.


Start with 3 meals per day, no snacking.
Then do 3 meals per day but only eating your 3 meals in a 8 hour window, thus fasting for 16 hours.
Ultimately, you want to fast for 20 hours and eat within a 4 hour window – 2 meals per day. If you add exercise, high intensity interval training, you can greatly enhance Growth Hormone even more.

Dr. Eric Berg DC Bio:
Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.












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Disclaimer: Dr. Berg does not diagnose, treat or prevent any medical conditions; instead he helps people create their health to avoid health problems. He works with their physicians, which regular their medication.

This video is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. Through my videos, blog posts, website information, I give suggestions for you and your doctor to research and provide general information for educational purposes only. The information provided in this video or site, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider. The Health & Wellness and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.


Paul McGhee says:

3-6 ounces of protein? Is he suggestibg that daily or per meal?

Nantaya Tanthong says:

Thanks, dr.Berg i start my IF today , you’re explaining very good

Joel Rudshavn says:

Great video Dr.Berg. Started on 18:6 a month ago. weight started at 78,2 kg . I am now on 71, 7kg And my height is 173cm . Started out mainly because i wanted to drop weight. And diet`s never seemed to work. This however does work. Tried your advise on Apple cider vinegear and Wheatgrass powder and highly recommend this to others. My energy levels are way up. Cravings are gone. Stress level reduced. In general more balanced. Thank you

PetarDambovaliev says:

2 weeks on keto, lost 20 pounds and going strong.

elizabeth elle says:

What about all the vitamins, minerals, superfoods… should we take supplements for things if we do this? I feel I might be very naive..

David Herrera says:

Intermittent fasting can work but people make the mistake of weight loss as opposed to fat loss. If are losing more than two pounds a week that is too much and you are losing muscle also. The exception is initially you may drop more due to water loss especially on a low carb diet. Good video.

Deogenes Lasco Jr. says:

Great Video! Excuse me for the intrusion, I would appreciate your initial thoughts. Have you considered – Dinanlinson Amazing Look Approach (Have a quick look on google cant remember the place now)? It is a smashing one off guide for learning how to quickly lose weight without the headache. Ive heard some extraordinary things about it and my buddy after many years got cool success with it.

Diego Cuevas says:

what if I wake up at 6 a.m. and do a gym routine, would i be able to drink protein after my workout? Or wait until it is time to eat to take it in?

Everything Garrett says:

I was doing IF and went pescatarian last yr and the beginning of this yr I was rushed to er for low blood sugar (hypoglycemia) and was told I was borderline diabetic (now diabetic) due to me eating every 3 to 4 hrs because I'm afraid to have another low blood sugar episode so I have gained 30 of the 45 pounds I lost last year. I'm so FRUSTRATED and scared because it affects my life with my family and gives me anxiety im5always worried about my sugar dropping

Ultra Magnetic says:

What about prolonged fasting? (Fasting for 2 – 3 days straight)

Joel Seyfried says:

I'd like to say thank you for explaining the how. I've watched a lot of videos from people explaining what it is or the benefit, but never really saying the steps needed. I do have a question about how much you should eat during the transitions. I would say I'm currently on the 5 meals a day (B, S, L, S, D) taking in about 1800 calories a day with 3 days of weight and 5 of cardio a week (10 min on weight training days and 45 minutes on the other 2). As I transition to 3 meals and then 3 meals 16/8 and ultimately 2, what kind of intake should I be aiming for? Am I shooting for the 1800 calories still or a reduced caloric intake?

Nayyara Rashid says:

I want to know how these intermittent fasting would work for people who work 3 night and 2 night shifts. I do that and this is my second day of KetoDiet this week I would appreciate if I can get some answers. Also I don't eat pork and beef so what will be equivalent of those. I can have chicken and sea foods. Thanks

Tian Morgan says:

Is lemon water breaking the fast?

lydiaD777 says:

I have been on the McDougall diet, starch based (complex carbs only like potatoes, rice or quinoa), with whole vegetables and whole fruit, and I have no hunger, weakness, and no problems sleeping when I did fasting for 24 hours. I'm going to try a longer fast next week, like 36 hours.

Carine Lucia says:

Very nice! I will try to eat twice per day.

Jose Santiago says:

I found my sleep to be disrupted / waking up at night when doing IF. Has anyone experienced the same?

Nitasha Yasir says:

i have been started this from 4days and i loose 3 pounds .. it really works … i did this with 1 cheating snake at mornibg n other at night and that was banana coz i was so hungry but i was surprised to see today that i have lost 3 pounds..

Tan Wei Xian says:

What if I eat at different time daily but maintain at 8 hours eating interval?Or my eating interval is less than 8 hours?

bigtodd1962 says:

I have no problems having gone to two meals per day as I have fasted before in the past. My question is, I am a diabetic and I am on 45 units a day and the pills that go along with it. Am I to stop taking my meds for this? Also, do I drink the doctors herbal drink with the meals now or still in the mornings? I cannot ask my doctor about fasting or this type of lifestyle because she is very much against fasting for diabetics. All input appreciated. Thank you

Keon Harris says:

Can we take natural fat burners like quadracarn with this?

Jerry Jared says:

Can people really lose fat/weight by simply change when to eat, not changing at all theri calories intake?

Jit Su says:

I'd skip the 3 meal and go straight into 16 hour fast.. I like to fast later in the day rather than for breakfast as I have coffee for breakfast so I eat breakfast right as I wake up.

Dominic Dita says:

My mate laughed when I told them I was going to become slimmer with just using Antinobotan Solution, but after I showed these people great effects right after I used it they're begging me to tell them about it. Of course I won't tell them the details about this diet plan, hahaha

Julie Karam says:

In the seventh day mark I had already lost 7 lbs from just following “sowo amazing plan” (Google it). Google provided me some amazing recommendations.

Roaming Wylde says:

This was very helpful thankyou

Doaa Ahmed says:

Hi Dr. berg I used to do intermittent fasting and i lost weight. But now i cant get enough sleep and now fasting only 12 hours. Does that makes me lose weight?

Mariah Carpenter says:

I love IF! I do One Meal A Day, so 23/1 fasting and I feel so much more in control of my eating. I've also burned through 25 lbs of fat so far. Thanks Dr. Berg!

Adventure Dad says:

Dr Berg, does someone who work swing shift need to stick to the same time of day eating regardless of if im on days or nights…or do i need to tailor my fasting from my actual sleep schedule.

Also…if i do a 20:4 fasting window…and have a meal right before i go to bed…is that going to hurt me or does it not make any difference if theres time awake after the final meal.

Ashton Smith says:

My husband will NOT quit his Diet Mountain Dew addiction. If that's the only thing, can he get results from IF and a keto diet? Still get into ketosis?

YzrJ yD says:

"That's gonna be the icing on the cake… no I should say icing on the cake… that's gonna be the meat and potatoes… no, no don't listen to me…" LOOOOOOOOOOOOOOOOOOOOOOOOOL !

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