The 7 Important Intermittent Fasting Rules

I’ve condensed some of the most important information I've shared on intermittent fasting in past videos into these 7 intermittent fasting rules. Check this out.

Healthy Keto and Intermittent Fasting:

Keto Basics:

Timestamps
0:00 Intermittent fasting
0:10 Intermittent fasting rules - #1
0:56 Intermittent fasting rules - #2
3:30 Intermittent fasting rules - #3
4:35 Intermittent fasting rules - #4
5:20 Intermittent fasting rules - #5
6:15 Intermittent fasting rules - #6
6:43 Intermittent fasting rules - #7

Today I’m going to cover the most important rules of intermittent fasting. I’ve done a lot of different videos on this topic, but I wanted to condense everything from those videos into just one.

The 7 most important intermittent fasting rules:

1. Water, tea, and coffee are fine to have while fasting. I think drinking water while fasting is beneficial. Certain types of tea may actually help you fast for longer and decrease hunger. Coffee is fine, but don’t overdo it.

2. I believe taking certain supplements while fasting is important. This includes taking vitamins, electrolytes, trace minerals, nutritional yeast, and omega-3 fatty acids. A green drink without fiber (like wheatgrass juice powder) is fine. You may want to avoid protein powders and branched-chain amino acids. You can try bone broth or MCT oil, but they don’t work well for everyone.

3. Don’t eat unless you’re hungry. If you meet your fasting goal, but you’re not hungry, and you feel like you can go longer, then go a little longer. But don’t go too far to the point where you’re weak, tired, irritable, or dizzy.

4. The longer the fast, the more important it is to refeed slowly. If you do a fast for 48 hours or longer, make sure that when you do eat, it’s just a small amount of food. Then wait and gradually have more.

5. A good indication of how bad your insulin resistance may be is how long you can fast. If you can fast easily, your insulin resistance may be much better. If you can’t fast for very long, you may still have insulin resistance, and you just have to give it more time and keep working at it.

6. I believe you should always do healthy keto with intermittent fasting. The healthy keto diet may help keep your insulin low when you do eat and may provide a wide range of health benefits. A high-carb diet could minimize the effects of intermittent fasting.

7. It may be beneficial to do periodic prolonged fasting. Longer fasts may provide additional benefits. There are three potential benefits that people can get from doing regular intermittent fasting: weight loss, cognitive benefits, and mood benefits. But, periodic prolonged fasting could potentially support the brain and immune system, as well as provide anti-aging benefits.

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.

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.

Thanks for watching! I hope this helps you better understand the most important intermittent fasting rules.

[Subcoder]

Two things I started doing a few years ago that have completely changed my life in amazing and almost unbelievable ways.
1) Intermittent fasting 16 hours everyday & only eating healthy whole foods.
2) 10 minute walks during morning sun light and again during evening sun light.
I sleep very well, I'm in great shape, my mood is generally great, my brain is faster, I'm more focused, I feel like I weigh ten pounds, and I feel like I'm 20 years old and full of energy all the time.
I'm 44 years old. I drank hard liquor and smoked a pack of cigarettes a day for over 20 years, and I was both a meth addict and a crack addict for several years. Obviously completely sobering up is the first step, but I still didn't feel all that great. Just doing those two things habitually has taken me to physical and mental levels that I never thought would be possible.
Don't waste any more time, you can feel great everyday. It just takes a decision, discipline, and some helpful knowledge. If you're not doing these things, I implore you to do them ASAP - start living life and enjoying it.

[mazzari]

I start doing intermittent fasting with Keto and I lost 15 pounds in 3 months, but most importantly, my latest mammogram and ultrasound showed that the cyst that I have in both breasts, has reduced in size, so now I am in stage 3 observation instead of stage 2. So my doctor said, whatever you are doing keep doing it. ❤

[sona]

I'm doing intermittent fasting for a week and there are some moments when I feel like I can't do this and crave for my favourite stuff then I just come to watch your videos and that literally kills my craving for food and motivate me to fast longer. All thanks to you Dr. Berg.

[Jessica_PMHNP]

I will listen to anything Dr. Berg says lol I've seriously learned so much more after watching his videos! I'm a nurse and I've gained more knowledge here in nutrition then I did in all of nursing school! My husband and I thank you so much Dr. Berg!

[simpleandmoresimple]

I've been dong keto&if since 1/2020 and lost 17kg (97 to 80). I've always struggled with brain fog, lack of focus, obesity, and memory problem before I start this. During this experiment, I've become to speak and understand English, which was never happened to me before, and finally, I can write this comment and show my thanks to Dr. berg. Thank you so much.
Ps. You're my secret English teacher as well, and you probably don't know it.

[sakurahochegger]

I started keto because I have chronic fatigue syndrome. I used to eat all the time but now I eat 1-2 times a day & just completed my 38 hour fast. My fatigue level has gone down and feel more clear & clean, when you have fatigue syndrome you feel like you have poison inside your body but I don’t have that so much anymore. Fingers crossed I’ll continue to feel better with keto with IF & thanks so much for the informative videos!

[rustywolverine]

Started keto a few months ago, and added IF in the last month or so. Paired with exercise I’ve lost 27 lbs. grateful to God for a kind Dr that wants to help people. Thank you Dr. Berg!

[lmusima]

The intermittent fasting has been a great support for weight management. I began fasting since summer 2019 and I can no longer eat breakfast 🥞. But unfortunately I gained a lot if weight during the pandemic finding myself stressed working at home, sleeping few hours and looking after my mum who was being treated for cancer. I was addicted to gluten free sugary snacks, takeaway food and red wine. I was constantly snacking throughout the day feeling hungry all the time. I gained an extra 11 kgs. This year February I changed it all by deciding to remove the post pandemic weight gain. I began working out regularly at home, I joined a gym and reduced my carb intake. Then in beginning of May end of April, I started keto combined with intermittent fasting, home exercise, gym workouts with weight lifting. The kilos starting dropping. Now my weight has decreased by little over 7kgs and I’m working on shifting another 11kgs to get out of the overweight red zone.

[ianseara]

I've been doing IF for 8 months, and I lost around 12kg (26 pounds) so far. I was 95kg (209 pounds) and now I am 83kg (182 pounds). I haven't felt this good in years. I can honestly say Dr. Berg, you saved my life. I've learned so much with your videos! Now, here's the thing. I am from Argentina, and the economy is a mess. EVERYTHING is ridiculy expensive. Especialy the food. I've reduced the amount of carbs as much as posible, but I have to live of rice and noodles, because is the cheapest food I can afford. I try to eat as much meat and butter, and some vegetables as posible, but all that is very expensive. Non the less, I've lost a lot of weight and seen some very good results with the IF. I usually do around 19 hours of fast. Sometimes more, sometimes less. But usually 19 hours. Because of this, the process of losing weight is kinda slow, but is working and that is the important. Anyway, I just wanted to thank you Dr. Berg. I only wish there were more people like you. Thank you so much, Doc!

P.S. I'm still learning english, so I hope you can forgive if a made any mistake with the text.

[lifeasrudi]

Intermittent fasting is the best thing that ever happened to me I have lost over 40kgs so far, when I notice I am starting to gain weight I throw my self into serious fasting and boom I loose the weight again.

[blazewing]

I weigh 330 lbs and just started my IF along with totally giving up sodas whic have been a huge hinderance to my life. Wish me luck :)

[KarlaCastillo-cqhs]

I started to fallow Dr. berg in 2017. like a year later I started to do two meals a day with a six hours window. And finely in December 2019, started with OMAD. 20 hrs fasting no snacks, and some times I go even longer With 48hrs fasting. Believe me my whole life changed completely. I have No craving for sugar or chocolate or Ice crea. I’m over 50th and I never felted this good before in my entire life, I even started to learn another language, thank you
Dr. berg for all you do 🙂!

[kavid]

I lost over 50 pounds since July 8th intermittent fasting 💪🏿💪🏿 I put on a lot of muscle too. It’s amazing.
Was 210....now I’m 157

[lawnmower]

Been doing 18:6 IF for 3.5 years; basically have lost all of my midsection fat, I feel I’ve total control over my physique by timing fasts etc, blood pressure & bad cholesterol dropped, focus and mind enhanced, look much younger, no grey hair and not much wrinkles at 48 y.o. Dr Jason Fung’s 2 compartment IF video(s) are also very helpful. Thanks Dr Berg!

[chrisscoggins]

I just wanted to comment that I have not changed a single thing in my diet as far as what I eat. But after watching Dr. Bergs videos, I stopped any and all snacking. In 2 weeks I have lost 9 pounds. I eat whatever I want, but only at 3 times during the day. Thanks Dr Berg!

[timobrien]

I started my fast with a 60 hour in march and gave been doing intermittent fasting .16/8 and now almost 90 days going forward my inflammation in my knees is completely gone for the first time in 20 years. Im sold on this life altering way of life, thank you.

[terriyoung]

I can’t stop watching these videos! A whole bunch of great information!!! Thanks Dr. Berg!

[Rightman]

This guy aura is so pure that people attracts towards him....I am living in India and I feel he is our family member who is guiding us towards right things in life....That is why we Indian says
Vasudev Kutumbakam!!!

[henriquealexandreh]

I've been doing ketoish and OMAD for six months (approx) and lost 16 kilos already.
Thanks a million doctor Berg. I just started this because of you and nowadays I feel I'm 16 yr old again.
😊

[alexmuzio]

I Started keto with intermittent fasting for my mental health. I've been on antidepressants for years and my plan is to wean myself off my medication slowly while continuing to do the keto with intermittent fasting. I've been on the program for 3 weeks now and have already lost 17lbs. The inflammation in my joints / body have significantly improved and my mood is more stable. Hopefully I am able to transition slowly off my meds and into a stable healthy state of mind and body. Thank you Dr Berg for your knowledge.