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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)?
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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.
45 responses to “The 7 Intermittent Fasting Mistakes that Most People Make”
❤ Thanks again, Dr. Berg, for your structured teachings! Maybe we can save more people from running red lights, flying through stop signs, feeding their kids Takis chips/nuts, and other brain damaging excitotoxins while vaping in school parking lots. ☀️Have a great day!
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.
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
I’ve been doing OMAD and absolutely love how I feel. Going to try alternate day OMAD for November & reap even more benefits. Thanks Dr Berg!
@elsatesfam5229 What do you eat to not get hungry or have cravings with OMAD?
@rickd438 currently I have 4 eggs scrambled in coconut oil, some type of meat (beef/pork/chicken), coffee with MCT and sugar free chocolate. I also take supplements, vital greens, ACV & lemon water. Occasionally I’ll do chicken Caesar salads too. I will sometimes have a craving for something crunchy so will pistachios, and if I want a baked good will make a keto dessert.
I highly advise you go for it! Seeing as you already have experience with OMAD the transition will be relatively easy. A couple years ago I used to do omad then transitioned to omad rolling 48s like you. 1 meal every 48 hours continuously. You experience almost no hunger and people find it ironic when I tell them the less you eat, the less hungry you are. It’s true! The only thing you experience will be the occasional craving or simply the mental desire to eat as we’re trained to be constantly eating or planning our next meal. Once you deny your thoughts it’s smooth sailing. That 48 hour omad became 72 hour. It entirely changes your relationship with food and puts YOU in control versus food controlling you. Food no longer becomes a thing of pleasure, but simply nourishment and fuel as God intended. God bless you on your journey. You got this!
Thanks for sharing your experience here. Stay safe and healthy!
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!!!
One issue with morning fasting, especially after 50 is lots of people that age often have chronic medical conditions they need to take medications for, which need to be taken in the morning WITH food. That means they need something in their stomach. Balancing this can cause issues.
I totally understand that. I was on numerous prescription medications before starting on healthy keto for 25 years. I gradually worked my way off those meds. Believe me, it didn’t happen overnight. Good luck to those who are willing to get better health!
@EatWhatU KiIIthen move up the eating window I don’t think his point is to not eat in am but rather start when hungry. Also the amount of food with prescriptions doesn’t have to be that much.
@donnacharles7348 I’m already adapted to (OMAD) 20 or 24 fast every day. A lot of hard hard work and self-discipline have got me to where I want to be now. Hard work pays off 💪
Good job. Keep up the good work. Would you like to share your Keto/ IF success story on my website? I’d be happy to see your story there. Feel free to upload your story here: https://www.drberg.com/add-client-success-story
This guy is a goldmine for health information.
Thank you for your comment. Appreciate it!
Always so motivating! 💪 I have started with 16 hr fasting since last year and now I can do even 22 hr. Thank you Dr Berg!
Fantastic! Well done!
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!
No problem. Wishing you good health!
Stick with it. I’ve lost 120 lbs and my wife 90. Any craving you have for sugar and carbs will eventually leave. You’ll be amazed at how much influence our poor diets had over our overall health and mood.
Thank you Dr. Berg! Can you please tell us what you eat in a day and/or an example of some meals to eat for intermittent fasting and clean keto? Many thanks
Doctor Berg, I have chronic pancreatitis so it’s really hard for me to gain weight. I should be at least 140lbs but I’m only about 115lbs.
I know the majority of people are trying to lose weight, but if you got any more tips on trying to gain weight, as you seek for yourself, those tips would be greatly appreciated by people like me. I know it’s unlikely, but..well, thanks regardless.
✌❤🔥👁
Gradually increase your fasting window and caloric intake until you maintain the desired weight. With your condition I’m not sure if there’s necessary specific advice, but in terms of generally doing keto and IF, all you can do is try to fast less and eat more. Potentially your body might need carbs. Many organs do crave glucose for example.
@utewbd thanks for the advice
Wait…there are weirdos out there that want to gain weight??? Count your blessings you were given a body that doesn’t gain weight easily…….
@TheGreatSalsaManwth??? It’s not a blessing as he’s probably not getting enough nutrition
@Justine oh no how terrible he can’t gain weight I feel so sorry for him…😒
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.
He’s not being censored
Well, I just hit my keto/intermittent fasting goal last week. Over two years I went from weighing 185 to 140, a size XL shirt back to the medium size shirts I wore in college decades ago. It’s great to not be afraid of blood pressure measurement machines anymore. But it’s a mindset. Cheating and over eating of anything just delays the process. I learned to get a few hundred strategic calories a day, and during the final phase I was running or walking two to four miles a day. Running is way easier when you aren’t fat! I kept up my electrolytes and kept my blood sugar from getting to low as well. I also let my body level off and reach equilibrium every time I lost about ten pounds, so it wasn’t all at once. (And, I fell “off the wagon” and gained a few pounds back a few times too.)
How do you keep electrolytes and blood sugar from getting to low? Congrats on your progress 👍
@Emilia I used an electrolyte powder mix I bought on Amazon, and I used a teaspoon on honey (like in a hot beverage) morning and evening, with about 12 hours between them. It turns out that when I was significantly into ketosis, the teaspoons of honey didn’t move the keto meter one bit, but I’m sure they helped keep my blood sugar levels up. But this is what worked for me, everyone needs to understand their own body and know what they should or should not do. I just share what worked for me.
@Basement Berean thanks, I do intermittent fasting from 16 to 24 hours and I am not hungry but on few occasions I suffer from headaches I am looking for a solution
Great information, Dr. Berg! You have helped me so much since I’ve found your channel! Appreciate everything you do! ❤️
My pleasure! Glad to help!
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 ‼️
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.
That doesn’t sound super healthy losing 45 pounds that quickly……..you must be overestimating your loss or you’re eating very little as to lose 1 pound 3500 calories need to be burned and the average healthy adult male needs to consume 1800-2200 calories per day.
Another great one dr. Berg! Such great info for me right now!!
I shouldn’t weigh myself because the scale situation is an upset. But i feel so much better and my face looks thinner. My skin looks nicer. I am not hungry, i feel good about myself. And yet the scale hasn’t shifted. But i will not quit because i know that it will take time and i have to be patient. Thank you for saying “get healthy to lose the weight”. If i keep that as my motto it will give me more success than self hatred and depression about a stupid number on a scale.
Same with me. My face looks thinner but scale # hasn’t changed. It’s upsetting so I’m not weighing myself anymore. I’m not going to quit either. The main goal is to be healthy.
Keto and fasting is the best, I use to get heart burn all the time, now I never get it unless I eat crap.
I’ll never forget what you have taught me berg 🙏 everyday we learn more
I went from 220 to 175 on Keto + IF but got stuck at 175. For some reason I got it in my head I didn’t need to workout or do any fitness and over time my weight ticked up to 200. Also at the same time I stopped with fitness I had increased my binge drinking. You can drink on Keto, but it will pause your results. I was pausing my results too often. So I would recommend if you’re stuck to cut out drinking and increase fitness.
Great video! I’ve seen my numbers take a turn for the better…WAY better!
I’ve lost 40 lbs in seven months.
Thank you Dr Berg! 🙋💕
Edit: Also, loving Dr Bergs supplements!
Darn it! I was wondering by why I was gaining weight. I have been enjoying apples with peanut butter almost every day for 3 weeks. I thought the healthy fats would not do any damage to my diet. Thanks Dr. Berg!