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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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. 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. The Health & Wellness, Dr. Berg Nutritionals 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.


Korah Thompson says:

Im starting off with 2 meals a day! It wasnt to hard to start off that way because i dont eat much anyways.. But am having a quantity of small snacks, which i think was my problem…starting weight is 135ibs goal weight is 120 or under…will let everyone knows how it went by october 25th!!! Comment if you wnat results!

Dina Sweilem says:

Intermittent Fasting is the solution to everything! I am doing the 16:8 and eat three meals a day. I am doing Paleo as well, and lost 52 pounds since Jan 01. I never felt better. It does work. Make a decision to start and believe in the process and enjoy meeting the new healthier version of you!

gambietti says:

Dr. You mentioned fat burning and weight loss but what about for guys wanting to keep it gain muscle?

Julieann Wolf says:

Do I HAVE to go step by step? I already done eat breakfast and feel I’m really close to this method already.

Mari Bel says:

I’m going to start my intermittent fasting today. Thank you Dr. Eric for this very informative video.

Mahir Taneja says:

Hello doctor !! My question is.. by doing intermittent fasting aren’t we reducing our calories? I am skinny guy…. would it lead to more weight loss?

Oscar Topp says:

Does this burn muscle too?


During intermittent fasting can i drink?

d s says:

My grandmother who follows hinduism do this atleast 4 times a week(1 time eating). Each day of the week is dedicated to one God or other God. On top of that certain days in a month got food restrictions. And one entire month is one meal eating month. Since She was born on a fasting day she never had a meal on her birthday in her entire life. On her 84th birthday (84th birthday is special because you have seen 1000 fullmoons by that time) we celebrated her birthday on the next day!

jillbeful says:

I have done this for 3 weeks and I do the 20/4 and I have lost 21lbs. I have sooo much energy.

Robert Rodriguez says:

can you drink water all day while fasting? will water trigger insulin?

Marisol Villarreal says:

Dr. you mentioned you might have a salad in between meals. What kind of salad? And what dressing do you put on your Salad?

savveyprincess says:

Have you done a video on all of these different types of low carb tortillas? If not please do! Thanks.

Nabajyoti Deuri says:

Intermittent succour it be then, wit you know why verbious be of our greens life!

Vlady Jaramillo says:

Well , I’m very new into this game so I just stared a few weeks ago but I’d like to know in the 8 hour window where you have your meals can you have your protein shakes and stuff in that window or do you have to add the them up on your meals ?

Family Shredding says:

Hey doc,
Will smokeless tobacco take me out of a fasting state? Yes, I know it’s bad for me. I’m working on that

michael davis says:

I’ve been a 1-2 meal kind of guy due to my schedule and not getting lunch breaks. Im staying busy, lots of coffee and forget to eat. I’d eat when I get home around midnight. My mea l times run 9am to Midnight and always junk food.

I just completed week 3 following the keto plan and I’m down 14lbs. I’m losing almost as fast as I did while on HCG. The food is great, more energy now and I’m not as Hungry anymore.

I just wonder how long this rapid pace will last.

sahar italy says:

if i eat my first meal at 2 pm and my second at 7 pm, is it ok to get 1 scoop of protein powder between the meals after working out?

Syd Acid says:

Doc does fasting include no coffee as well?

khalil zakaria Zemmoura says:

Is doing intermittent fasting every day is good or you recommend to do it at some frequency?


I started yesterday with a 36 hour fast! I know that’s wrong but I needed a desperate start to assure myself that I can do this. I have now settled to the 20:4 which I pray that I will maintain. What is the success rate of IF? How much weight can I lose over a month, perhaps?

MMGatrNews says:

Hello, Mr. Berg. I have a question. How do you do Intermittent Faster safely?


I want to do it but I have an anemia problem where my ferritin level is at 4 ng/ml
would it be ok if i give it a try?

Anthony Saiz says:

This helps a lot thank you!

fiskfarm says:

Wow, combined with EWOT this should be amazing. Learning! Been doing EWOT for nearly 2 months and loving it. This is my next step. Thanks Doc. I’ll do a follow up in a month. Oh also doing the 100 push-ups a day. Btw, I am 71 and getting back in great shape.

Wilson Alfredo Delgado Sanzonetti says:

I have a question. If I drink a freshly squeezed lemon juice (1 lemon) first thing in the morning, would it break my fasting?
I want to have breakfast at 10am, but I am not sure if the lemon juice or the black coffee or both together will ruin my fasting.

Mental Bypass says:

I just started 20/4 warrior diet. I’m hoping to lose 60 lbs in 3.5 months.

theromodynamic to be download says:

Sir I have a serious question about food
Non veg food is good or bad for health?

Dawn says:

Hi, when people lose huge amounts of weight, do they end up with excess, saggy, skin and need surgery? I want to try this method, and need to lose a lot of weight, but not sure whether my skin will just “shrink” as I am in the older age bracket? X

Gráfica New Brand says:

Wow! That’s blowminding, really awsome. I did note days ago that i lost abdominal fat by an “accidental intermitent diet” that i did from one day to another. 1 question: can i drink water in the intermitent fasting?

Ming Ping says:

I love to eat a lot at dinner. Is it ok to eat breakfast, fast then dinner?

GPTDavid says:

meat and potatoes, you broke my fasting because you installed a picture in my head.
how dare you sir? …. how … dare you.

cloof 15 says:

I don’t sleep at night because of my work. What can I do?

Ulfat Saeed says:

I don’t understand that how to calculate quantity of food in keto diet I mean how many grams can taken in lunch and dinner

Party Realm says:

Does sleeping time count towards the fasting time? For example if I ate my last meal at 8pm i will eat my next meal at 12pm?

vaudreuil777 says:

Is a bulletproof coffee considered eating?? Does it break the fast?

Kris says:

Is there a difference between getting up at 6 and eating your first meal at 10 and getting up at 8 and eating at 10?

Gregory Hyer says:

How does alcohol fit into this plan…or does it?

Rhonda Johnson says:

I’m starting with the 3meals because I have never been able to eat 6 small meals. I never believe that was good. Should I start from where I am with 3 meals or go up to 5 and work my way down?

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