The 7 Intermittent Fasting Mistakes that Most People Make

Try these tips to avoid the biggest intermittent fasting mistakes and boost your success on your health journey.

What Nutrients are Recommended on OMAD (One Meal a Day)?

0:00 Introduction: Common intermittent fasting mistakes
0:10 How to avoid intermittent fasting mistakes
11:40 Make sure you can always find unfiltered health information by signing up for my newsletter!
12:03 Learn more about how to do intermittent fasting!

There are seven big mistakes people make when they start intermittent fasting. Today, I’m going to cover what they are and how to avoid them.

The biggest intermittent fasting mistakes:
1. Eating too much of the wrong foods when not fasting, like peanut butter, almond flour, and keto bars or desserts
• Consume organic Valencia peanut butter.
• Consume celery with your peanut butter.
• Consume other types of nuts.
• Include healthy, high-quality foods in your diet, like meats, eggs, fish, and vegetables.

2. Not doing keto and intermittent fasting together
• Doing keto and intermittent fasting together will make fasting easier and boost your results.

3. Doing low-result patterns of fasting
• Choose a pattern that includes one to two meals a day with no snacks between your meals.
• Try to go as long as you can before you have your first meal.
• Try to make your eating window only two to four hours and your fasting period at least 20.

4. Stuffing yourself
• Your body consumes your own fat when you’re not eating food.
• Don’t worry about how many calories you need to consume. Instead, just think about what you feel comfortable eating in your meal.

5. Not taking B vitamins and electrolytes
• Your body demands more B vitamins and electrolytes when you’re fasting.
• Get B vitamins from a natural source like nutritional yeast.
• Consume a high-quality electrolyte product with high amounts of potassium and no hidden maltodextrin.

6. Not doing the healthy version of the keto diet
• Avoid dirty keto and do Healthy Keto® instead.

7. Stopping if they plateau
• You may lose more weight at first because it’s water weight. After you lose water weight, your weight loss may slow, but you’re burning fat—this is normal.
• There are things you can do to speed up the process, like fasting longer, cutting your carbs lower, doing periodic prolonged fasting, exercising, sleeping longer, reducing stress, and taking berberine or cinnamon.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and 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, 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 you avoid making common intermittent fasting mistakes. I’ll see you in the next video.

[fidelcatsro]

Dr Berg notes:

The biggest intermittent fasting mistakes:
1. Eating too much of the wrong foods when not fasting, like peanut butter, almond flour, and keto bars or desserts
• Consume organic Valencia peanut butter.
• Consume celery with your peanut butter.
• Consume other types of nuts.
• Include healthy, high-quality foods in your diet, like meats, eggs, fish, and vegetables.

2. Not doing keto and intermittent fasting together
• Doing keto and intermittent fasting together will make fasting easier and boost your results.

3. Doing low-result patterns of fasting
• Choose a pattern that includes one to two meals a day with no snacks between your meals.
• Try to go as long as you can before you have your first meal.
• Try to make your eating window only two to four hours and your fasting period at least 20.

4. Stuffing yourself
• Your body consumes your own fat when you’re not eating food.
• Don’t worry about how many calories you need to consume. Instead, just think about what you feel comfortable eating in your meal.

5. Not taking B vitamins and electrolytes
• Your body demands more B vitamins and electrolytes when you’re fasting.
• Get B vitamins from a natural source like nutritional yeast.
• Consume a high-quality electrolyte product with high amounts of potassium and no hidden maltodextrin.

6. Not doing the healthy version of the keto diet
• Avoid dirty keto and do Healthy Keto® instead

7. Stopping if they plateau
• You may lose more weight at first because it’s water weight. After you lose water weight, your weight loss may slow, but you’re burning fat—this is normal.
• There are things you can do to speed up the process, like fasting longer, cutting your carbs lower, doing periodic prolonged fasting, exercising, sleeping longer, reducing stress, and taking berberine or cinnamon.

Thank you Dr Berg! 🐱👍🏿

[johandaddy]

Dr. Berg the goat, i was 260lbs in February 2023, its Nov 2023 im 200lbs now, i was prediabetic and all my blood sugars are normal now and all i did was follow his advice!

[josephburns-zdkr]

I'm 56 years old, and I've been on your version of a healthy keto for 1-1/2 years now. Also, your fantastic supplements. About 6 months now doing (OMAD), I'm very fortunate not to make any of those 7 mistakes. This has dramatically helped and changed my life and improved my a-fib if not corrected most of it, and my brain overcome a (schiymic) stroke over 3 years now. There's no way I'm planning to go back to my old bad eating habits and prescription medications. I have never in my life felt better as far as thinking clearer, energy, strength, stamina, and so much more. Thank you so much, Dr. Berg, for your best information out there on keeping us healthy!!!

[ritvaaurora]

I eat my first meal at 12 noon and do not eat after 4 PM. It is working for me.

[WilliamFluery]

I usually eat within a 2 hour window with a BIG A$$, raw, multi-vegetable salad with berries, EVOO and balsamic vinegar then eat 16 oz of ground beef with sautéed mushrooms and onions. I will end with a handful of walnuts. I alternate my protein with chicken legs, thighs, salmon, sardines, herring, eggs or a combination and fast 22 hours

[msdawn]

I did a 7 day fast after I broke my foot Aug 8th this year I was desperate and did not have time or patience for the down time. I have to say I think it helped speed up the healing process. I mostly noticed the bruising disappear practically over night. AND while it didn’t help with the crazy night time pain if I kept moving in the day time it seemed to help the pain and inflammation. I felt like I should do it again and probably even like once a month but never committed to that and now am like 90% healed and just waiting for my foot to go back into a normal shoe again. I am a believer in the imune system I remember when I first found Dr. Berg he was the first Doctor I’d ever heard before that shared this information about health and healing. I am so grateful for his videos and I’m watching the shift taking place all around me. 🤙🏼Go Doc go! 😇

[OGAesthetics]

This guy is a goldmine for health information.

[ninac]

I started following your advise dr Berg and I feel more energy and less cravings just as you explained. I am so excited to heal and improve my body. I am so greatful that you are willing to share this jnfo.

[mekman]

Yes! Absolutely! Sugar alcohols do indeed disrupt digestion and sabotage your mood. When I stopped (and omitted some protein powders) the effects of healthy keto went into overdrive! That and losing weight on OMAD is the brass ring for me! But I appreciate that having (some) weight is not unreasonable. Especially when all of the other cylinders of the diet are firing! My healing, mood and concentration have been much better despite not being nearly as slender as I was earlier in the year. I am working to get back to that slender weight, though.

Thank you for this and your other road maps to health!

I’d definitely do a video on how big is too big and how slender (may be) too slender, while on keto and intermittent fasting. Thanks again!

[phoenixjackson]

Great to know. Thanks for the awareness. Will take this in consideration. Happy health to everyone.

[nordmannordmann]

When I started doing the intermittent fasting combined with a low carb diet, in little over 2 months I lost 20 kilos. I went from being 95 to 75 kilos. So it clearly worked very well for me.

[pwx]

Wow Master Doc,
Definitely #2. I am currently doing that, for the fat, I used to eat this couple of months ago constantly, and eating slowly without realizing that I was snacking all the time. However nowadays as of last 2 months, I was eating peanutbutter in the eating window, afyer eating vegetables id eat half the jar peanut butter ( Sprouts organic, 1g sugar; 2g sugar O organics ) as a 'feel good ' snack during the keto window.
🌊



this video even further explains the things once your adjusted to Keto, that one may have questions about.
Amazing, nothing short of Greatness ‼️

[dreicharz]

I just found your collection of supplements and bought all of them . I love that you dont push it on us but super grateful its there 🙏 ❤. Your amazing, learning so much from you and Dr Mindy Pelz changing my life in ways i thought impossible at my age . 🎉🎉🎉

[gabrielgutierrez]

Going to start doing everything you teach Dr. Berg. I feel absolutely terrible every day. I'm hoping I can turn things around before they get worse. Thanks for all the great information!

[seattlesix]

After starting keto and making these mistakes and trying different approaches for 15 months, now everything is stabilizing at the point of true OMAD and 20:4 IF. Major improvements are found in the lack of cravings and consistent weight. Too many other improvements to list here. Am very wary of restaurants and haven’t gone to one in 3 years but willing should the need arise

[royyolo]

I’m 58 and been doing 2 meals a day during wkdays and lost most of my belly fat. Thanks to your videos on Intermittent Fasting. I feel much better too. I eat dinner around 7-8 pm and don’t have lunch till around 1-2 pm. I do have a thermist of coffee with little oat creamer in the mornings. But wow! Thanks to your videos. I’m close to trying OMAD but content for now. Fyi been Pescatarian for 6 years and this is just step up my level. Thank you so much Dr. Berg.

[kd]

Started cross fit, actual classes not just on my own. It's interesting, people are telling me how hard it is, how much my body is going to hurt etc. I'm not experiencing any of this, I seem to doing better then others that have been there much longer. The instructor's seem interested, they don't know about omad keto. Not bad for 58.

[realtorsangsok]

I have been doing OMAD for the last 10 days now. Fasted for 65 hrs. I started off with 111 lbs. My weight stays at 107 lbs for the last 4 days. Good! I want to stay on OMAD for awhile. I eat high quality foods and organic. I have no hunger and no side effects except for the initial 65 hours fast. Didn't make it to 72 hrs. One of my family members is doing the 16 hr IF. The BP is down and the A1C is down. All normal now. Thanks to DR. Eberg!

[mabelnickner]

I've started IF and keto end of June, due to health reasons. Lost some unwanted middle section fat, my appetite decreased, I felt clear minded, energetic etc then October hitted and my excuse is the cold got to me and I started to eat nuts and seeds like a mad person. Gained the weight back, felt bloated, my digestive system reacted badly and I got terrible itches which by elimination, realized the seeds were giving me an allergic reaction. I'm back on track since yesterday. Please God take the itches away and I promise I won't go over board with the seeds and nuts.
Thank you Dr Berg for sharing your knowledge.

[PauloGaetathe_original]

I have been doing IF for more than a year now and what you said in this video makes a lot of sense. Thank you very much for the excellent information that you share. I'm really sorry that YouTube is now censoring you. It must be pressure from their advertisers in the food industry.