Intermittent Fasting for SERIOUS Weight Loss - Dr. Berg

Intermittent fasting is the most powerful tool you can use for healthy weight loss. Find out how to get started in this complete step-by-step intermittent fasting guide for burning fat.

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Transition to OMAD:

5 Things NOT To Do When Starting Intermittent Fasting

0:00 Introduction
0:15 Intermittent fasting benefits
4:04 How to do intermittent fasting for weight loss
10:37 Key takeaways
11:00 Thanks for watching

In this video, we’re going to talk about how to use intermittent fasting for weight loss.

Intermittent fasting is the most important thing you can do for a healthy body. Why?

Intermittent fasting…
• Reduces hunger
• Boosts weight loss
• Increases your white blood cells
• Strengthens your immune system
• Increases stem cells
• Suppresses inflammation
• Increases autophagy
• Increases growth hormone by 2000%
• Increases testosterone by 180%
• Improves your mood
• Regrows brain cells
• Improves focus
• Fights off cancer cells
• Repairs mitochondria
• Repairs a slow metabolism
• Repairs insulin resistance
• Helps with diabetes

Intermittent fasting is not a diet—it’s a pattern of eating. However, it’s important to combine the Healthy Keto diet with fasting to get the most weight loss benefits.

How to do intermittent fasting for weight loss:

Stage 1: This is your normal diet, which might include six eating times throughout the day (3 meals and 3 snacks).

Stage 2: Stop snacking between your meals—limit all eating to three meals (including any snacks/treats) and add more fat to your meals.

Stage 3: Skip breakfast. Have your first meal around noon and your last meal at 6 pm. This leaves you with about a 16-hour fasting window and an 8-hour eating window (16:8).

Stage 4: Reduce your eating window. A 20:4 intermittent fasting plan is ideal for fast weight loss. This gives your body 20 hours of fasting. With this plan, your eating window could be 12-4 pm, 1-5 pm, 2-6 pm, etc...

OMAD: If you really want to speed up your weight loss, you can do OMAD (one meal a day), where you consume just one large meal each day. This is the best way to increase weight loss.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, 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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching. I hope this helped explain how to use intermittent fasting for weight loss and burning fat. I’ll see you in the next video.

[Jgfvids]

I still got a long way to go, but I just went from 500lb to 470 in 14 days. I’m doing a combination of intermittent OMAD fasting, and a few days dry fasting each week. Thank you you so much Dr Eric for helping to educate us! I never thought it would be possible to get my weight under control again, but so far it’s working unbelievably well.. Watch this space! 😎

[hitsuperior]

171lbs (78kg) to 131 lbs (59kg)
In 3 months with intermittent Fasting, no bread or sugar, no sodas. Lots of water and chicken .. thank you for helping me out. Now I feel stronger than ever at 26 years old with 3 toddlers.

[safisana]

Growing up in Africa, I wondered why we had great immune systems, and it wasn't like we were starving, or had no food. It's like we were practicing intermittent fasting without knowing.

[Forgiven.Man.of.GOD.]

I started Intermittent Fasting 7 weeks ago, I went from 182 and this morning I’m 160!! Finally hit my goal weight!

[Valentina-xlwr]

Let’s fight depression and be the best version of ourselves ❤️

[shadoeamaya]

December 30th 2021, I weighed 276lbs. I’m 6’1 and 30yrs old. My jaw hit the floor seeing this number. One night I couldn’t sleep well, so I was on a YouTube binge, it just so happened I stumbled on your video! I’ve watched near all your videos on keto, IF, OMAD, and burning belly fat. I decided to take the plunge and try this IF and keto at the same time. Today 2-6-22 I’m down to 231lbs!!! I’ve lost near 45lbs in 5 weeks!! Never felt better! My old clothes all fit again and I have tons of energy and I’m rarely hungry! My goal weight is 190lbs and I hope to hit that goal by May of 2022!!! Thanks Dr Berg your the man!! I’ve shared your videos with lots of friends and family who are also in a journey to get healthy!!
UPDATE!!! As of 7-11-22 I’m down to 204lbs!!!
As of 8-30-22 I’m down to 195lbs!!

[RagnarGamingTV]

Intermittent fasting is my addiction... I started with simple 16/8, switcher to warrior (20/4) and now I'm doing 3-5 days fasting a week (only water, coffee, tea) and rest is keto with 20/4. I'm almost 100lbs down and I am for 40lbs more (42kg and I want another 20kg to be at 85kg). Good luck to all of you that are in starting phase!

[ricardogarza]

30 years old, vicious cycles of depression/anxiety.. let’s just say intermittent fasting is saving me. Feel much better, energy is increasing.. sugar cravings are slowly going away and my mood is improving. My grouchy side is starting to completely go away.. this is saving my life. ❤

[markwhite]

Started intermittent fasting August 4 at 185 and now I'm at 143. Every bennefit he talks about I have experienced that I'm aware of. I am also running and weight lifting. This at almost 60 years old.

[steveo]

This is pure gold. I've fasted for 3 weeks and lost 15 pounds. Feel great. Not hungry at all. If someone told me I wouldn't be hungry fasting I wouldn't have believed them until I tried it. It almost seems surreal when your not eating and still don't feel hungry! If your thinking of doing it... Just do it.. No regrets

[SparksofOhio]

I’ve been doing Intermittent Fasting and OMAD every other day since August 11, 2019. I started at 466lbs and today I weighed in at 350.4, it’s not the rapid weight loss others have but it is 1-2 pounds a week which is exactly what I wanted to lose. I pretty much eat whatever I want and am not as strict as Dr Berg suggests. I’m hoping to be down to 250lbs by 2023, from there I want to lose an additional 25lbs and hope to be 225lbs when I’m finished. ✌️😎

[ttqueenie]

I started IF 16:8 On Wednesday 17 May 2023. Started at 221lbs. I drink only green tea, coffee, ginger tumeric tea., water... no milk no sugar. I exercise first thing after waking up. Get to my chores and routine until time to break fast. I weighed today and Ilost almost 3lbs 🎉🎉 good motivation to move on. I will be starting my heavest meal to break fast and lightest meal for my last meal of the day. My target weight is 130lbs.. but takingg it in baby steps.. celebating my small achievements along the way. Love your videos. Thank you

[TheGrandTurk]

I appreciate how the regimented discipline of intermittent fasting has led to a 40lb weight loss in 5 months. I'm a true believer.

[musicluvrlaurie]

I jumped right in with 16/8 in June, and am down 73 lbs. already! I quickly went to 18/6 at the very least, switching it up with OMAD and weekly fasts of anywhere from 43-72 hours. I'm halfway to my weight goal and feel confident for the first time in many years that I am going to get there sometime in 2022, and most importantly, KEEP IT OFF this time! It's astounding how NOT hungry I am compared to past "diets" and how much energy I have when fasting. The best thing of all is NO nasty blood sugar swings and feeling like I'll die if I don't eat right this minute. I love that so much! Oh, I also exercise every day, walking daily and wt. training 2x per week.

[WhSpRz]

For 2022 I hope everyone looks in the mirror and make a change in their life along with their family... Try to stay happy, love each other, eat right and healthy and look at your body and make a change to it inside and outside.. More importantly, lose the stress... With this virus this should change our health and lifestyle.. So let's make 2022 a change for the body and mind

[naseerahmed]

I do 22:2 hour fast! It’s been 7 days and I feel amazing! Wish me luck to do it for the rest of my life

[alexandraadams]

I'm down 104 lbs and only eating 3 days a week! I absolutely love it!! I'll never eat every day again...no need to! Feeling much better, sleeping better, not obsessed with food anymore, blood pressure under control. I don't do keto really because I still like my goodies once in a while but it's only a few times a year like my birthday and stuff and then it's right back on the next day. Very easy to do and I thank God because He led me to this way of life. Never, ever thought that I could go so long without food but it's the easiest thing I have ever done. I'm trying to do keto but I know myself, and I'll probably never give up sweets completely but I definitely don't eat as much of them as I used to and they don't even taste as good anymore which makes it easier to pass it up. I'm 66 years old and female and I'm not having any problems losing the weight. I do take vitamins/minerals and the wheatgrass powder on my fasting days...just ordered the nutritional yeast tablets.

[The_nqeewn]

Dr. Berg. I am SO HAPPY I found your videos 4 y/r ago. I was SO DEPRESSED after I had my daughter. I started intermittent fasting until today. I am mentally, physically and emotionally healthy. Thank you 🙏🏾

[saba]

I was 76kgs when i started my weight loss journey in may 2021 i used to eat so less i was always hungry and irritated i worked out 2 times a day but my weight loss was so slow i lost 5kgs in 8months so in January 2022 after seeing dr eric's videos i decided to start fasting(20:4) with little exercise and its the best decision i've ever taken for myself...
1- I eat pretty much whatever i want in those 4hrs but only homemade food and i don't like sweet so i've cut down on sugar, i feel full and satisfied.
2- i lost 3kgs in 15days which is great if compared with my previous results
3- i feel great and energetic
4- i never feel like i'm starving or craving something.
My goal is to go down to 55kgs, i'm 69kgs now. I'm happy i found this page .

[kentuckyLR]

Greatest thing I've ever found. Fixed my major lack of feelings I had for seven years. Thought I'd never feel anything good again, but I started fasting and it all came back.