Don’t wait. Find out how to do intermittent fasting for serious weight loss and support your health.
0:00 Introduction: Intermittent fasting for serious weight loss
0:12 What is intermittent fasting?
3:30 How to do intermittent fasting for weight loss: stage one
4:00 Stage two
6:55 Stage three
7:30 Stage four
9:18 Weight loss tips to improve results
9:35 Stage five
10:53 Learn what to eat to lose weight fast!
Watch My Other Videos on Intermittent Fasting:
The MOST Important Intermittent Fasting Basics
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My #1 BEST Intermittent Fasting Tips for Faster Weight Loss
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7 Important Intermittent Fasting Rules
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Let’s talk about how to do intermittent fasting to lose weight. Intermittent fasting will save you time and money, and it has a lot of health benefits, including weight loss.
Intermittent fasting isn’t a diet—it’s a pattern of eating and not eating. When you eat, you trigger insulin. The less you eat, the less insulin you’ll trigger, and the more benefits you’re going to have.
To make the transition into intermittent fasting easier, try doing it in stages. Gradually move to the next stage of intermittent fasting only when you feel your body has fully adjusted to the stage you’re in.
The Healthy Keto diet will help make intermittent fasting easier. Check out my other videos to learn more about the keto diet and fasting.
Here’s how to start intermittent fasting.
Stage one:
Consume three meals a day without snacks.
Stage two:
Skip breakfast. Try to have your first meal at 12 pm and your last meal at 6 pm. Ideally, you wouldn’t have any snacks. But, if you had to, you would want to snack during your eating window (12 pm to 6 pm).
Stage three:
Start having your two meals closer together, so you have a four-hour eating window instead of a six-hour eating window. Have your first meal at 2 pm and your last meal at 6 pm.
Stage four:
Start having one large nutrient-dense meal a day, and try to have it by 3 pm. This will give you 23 hours of fasting.
Stage five:
Start adding periodic prolonged fasting. Once a week or once every two weeks, try a 48 to 72-hour fast. You could even try a 120-hour fast, which can produce incredible health and weight loss benefits.
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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, 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 helps explain how to do intermittent fasting for serious weight loss. I’ll see you in the next video.
67 responses to “How to Do Intermittent Fasting for SERIOUS WEIGHT LOSS”
Dr Berg never failed us, he’s the reason why I feel so good!! Keto + IF forever! 🔥 Sending you love from Qatar! ❤
Awesome. Stay safe and healthy!
@Dr. Eric Berg DC how to stop craving? I crave food at the last hours of fasting and not seeing any results 😔
Respected sir,
I am doing intermittent fasting with hypothyroidism. From 25th June this year, till now I have reduced 14 kg weight. I did exercises before that but all in vain. I am now motivated, consistent and happy.
Thank you for guiding us. You are not only a doctor but to me, a motivational speaker too.
Regards
@Farheen afzal can you please explain how you doing only 4 hrs fasting?
Congratulations that is great and motivating to hear for someone who also has hypothyroidism. Im currently doing keto and plan to start IF in a few days.
@YouTuber yes
Right on Faheen! I fell into that category as well. Thinking “working out” will do ALL the weight loss. Apparently not. Fasting is the Key as well as the type, amount and time of calorie consumption in the end. Now, with that incorporated, I’m able to endure longer workouts with half the effort due to the significant amount of weight loss. (With half the effort because I have a lot left in the tank so to speak.)
@BKLYNOCTORIOUS where can you get this Heritage collidial Idodine ???????? Please respond….
This is what I want to try first. Before any specific diet. I’d love to make it to Keto and Intermittent fasting. But I’d heard somewhere else that you CAN do the fasting alone and have great results. So this is what I want to try first. My husband and I together actually. This video came at a perfect time!
Fair enough but you don’t do low processed carbs, IF will be much harder
Let us know how it goes!
Glad to know the video help.
Yes, I have been doing IF with no Keto and I have lost 42 pounds in ten months. I probably would have lost it faster with Keto, but this is more sustainable for me.
@Lisa E Same for me, 7 months to lose 35lbs. I know I would have lost faster with Keto
I love fasting, helps me stay in shape, and with my digestive system, I eat twice a day( noon & 7pm) , highly recommend it 💪🏽
Perfect!
I prefer morning and noon.
I lose more weight.
Not so much… I was 106 kg and now 90.9 kg.
I had to be 83-85 kg.
A long journey!
That’s exactly what I do everyday as well ! Best thing ever
Thank you so much!!! The Ethiopian Orthodox Church believers fast the intermittent fasting for over 200 days. And we break the fasting by eating vegan food. We do not eat any animal products during the fasting time. Fasting is so good for the soul and the body. Thank you so much !!!
Fast and pray🙏
@Dr. Eric Berg DC
Thank you so much!!!
@Just by Chance You are right . Always in the begining , it is a little hard. But convince yourself & remember your goals. Eventually you get used to it & you do not feel it at all.
200.. I’ll be dead
@Just by Chance I can do 5pm to 330 next day I’m diabetic so I’m trying to do the best I can
Intermittent Fasting Pros: cheap, easy, extra time, live longer, smarter, better mood, less diseases
Cons: buy new clothes, too much time on hands
Stage 1: 3 meals without snacking in between
Stage 2: 2 meals without snacking in between
Stage 3: 2 meals with 6 hour eating window
Stage 4: 1 meal a day without snacking
Stage 5: prolonged fasting (2, 3, or 5 days)
Fasting (both IF and prolonged) has been an absolute game changer for me. Have regularly been doing it for 8 years now, and eventually led me to the door of the keto world. Had I not known fasting and keto, I likely would’ve been a diabetic by now.
I m at stage 4 and don’t feel any cravings
Actually stage 2 has two meals within a 6 hour window, and stage 3 has two meals within a 4 hour window. Other than that, you’re spot on.
Thanks Christian for posting this breakdown! We appreciate you!
Congratulations on your fasting am doing 20:4 and one meal a day atimes.i look fwd for the prolonged fasting some day
On stage 3. Started a month back due to some health issues which needed surgery. This week I went for a scan and doctor said there is no need of surgery. Also my other health issues like bleeding gum, IBS are gone. Crazy!
This is powerful stuff, I have been following intermittent fasting (OMAD)for 3 months and reduced my weight from 155kg down to 132kg I feel so much better , sleep better. Even my friends have noticed the change. Thank you dr berg
I do a lot of low intensity exercise as well. I’m lucky to be a dog owner. He will make sure the balance is right
I do a lot of low intensity exercise as well. I’m lucky to be a dog owner. He will make sure the balance is right
It’s my pleasure! Happy to know you found the post useful.
What is OMAD?
@Manorama Yadav OMAD = One meal a day
Almost a year keto and fasting and feel great. Have lost over 60 lbs and blood pressure, blood sugar and liver enzymes are back to normal after years being elevated. Thanks Dr Berg for all the tips and motivation you got me going……
How long did you fast during the day?
Excellent! Keep that up!
@Abigail Usually 18 hour fast
Wow! Respect! Truly Inspirational. What are your meals composed of in a Typical Day?
Stage one:
Consume three meals a day without snacks.
Stage two:
Skip breakfast. Try to have your first meal at 12 pm and your last meal at 6 pm. Ideally, you wouldn’t have any snacks. But, if you had to, you would want to snack during your eating window (12 pm to 6 pm).
Stage three:
Start having your two meals closer together, so you have a four-hour eating window instead of a six-hour eating window. Have your first meal at 2 pm and your last meal at 6 pm.
Stage four:
Start having one large nutrient-dense meal a day, and try to have it by 3 pm. This will give you 23 hours of fasting.
Stage five: Start adding periodic prolonged fasting. Once a week or once every two weeks, try a 48 to 72-hour fast. You could even try a 120-hour fast, which can produce incredible health and weight loss benefits.
Stage 6: Houston, we have a Take off! Thank you Dr Berg!! 🐱👍🏿
I got insane results by just having breakfast and a small lunch, NO dinner. And did 30 min of weights each night. Incredible results.
Is this Rick from Get Fit with Rick? Big Fan!!!
@Stars Aligned Nah man, just someone who has studied diet, nutrition and exercised consistently for 45 years. The above suggestion is good for fitness and weight loss. If your goals are different, you might need different advice.
@Rick Backous haha! There is a guy that I still follow on YouTube that does great fitness videos. Thanks for responding and the advice!
What did you eat ?
@debbie debbie my breakfast was usually 3-4 eggs, baked beans, 1 piece of bacon, bowl of healthy cereal, some fruit or a banana smoothie with yoghurt and crushed nuts and lunch would mix it up with maybe a steak and veg or a home made lean beef burger using thin wholegrain bread with a small treat every now and then being a small piece of dark chocolate. Need to mix up what you eat otherwise you go insane and sometimes if you want junk food just have it, like a pizza or something.
Not only was I forced to buy new clothes, I was also able to go back to clothes from 20 years ago. I burned my bridges and binned the fat clothes. Lost 103 pounds in ten months and maintained that loss, while I’m keto and fasting into my third year… All learned on this channel.
Robert how long did you fast during the day?
@Abigail I started with 14 hours and built it up over a few weeks, while I became adapted to fat. Every few days I increased my fast, to 16 hours then 18 hours. Today, I fast for 19 to 20 hours including sleep. When I got stuck, I did a couple of Omad days and that broke me through each time my weight loss stalled. Hope that helps
@Robert C Lynch thank you for your response, keep up the good work 👍
Comments like these keep me motivated and focused. 103 pounds in 10 months and you kept it off, congratulations!
Those numbers sounded unfathomable to me a few months ago. But here I am, watching Dr. Berg, reading comments like these and down 66# in 3.5 months myself. My pants are down from 44’s to 38’s and 2XL shirts are getting big again!
@Niner Empire Fantastic. Keep up the great work
@Dr. Eric Berg DC thank you so much for helping many people like myself. Who have had major issues with being overweight.
I just wanted to mention my experience with intermittent and prolonged fasting. Firstly, I am prone to getting the gout. I didn’t research your videos enough, as you’ve mentioned in them. That IF can increase the uric acid levels.
My uric acid levels almost doubled, the normal levels. After doing 6mths of IF/PF and Keto. I got some major issues with my foot and ankle. To the point where I was unable to walk or stand on it.
I eventually watched your videos on the gout and uric acid levels. My foot is getting better. But it’s taken me 6-8wks for this to happen. I almost quit the Keto way of eating.
But I had already lost major weight.
With the right research and your videos, it’s getting better slowly but surely. Your videos and YT channel have saved my life. Thank you so much… Life is much better for me now. Many thanks from NZ 💯❤️
Currently following your advise and have lost 8kg in the last 3 months, so very happy with that. its now a lifestyle change for me 🙂
The most valuable thing IF did for me was that it helped me to remove garbage food from my diet and I lost fear of fat. With the limited amount of eating sessions you learn to prioritize the top quality foods.
I always preferred to have my last meal of the day by mid afternoon, precisely so that my stomach is empty by the time I go to bed. It works beautifully for me. Thanks for this video Dr Berg! Amazing content as always ❤️
How are you not hungry during the night?
Yeah, me too.
too much time on hands is a pro for me. I get more time to do quality works like watching Dr.Berg’s preaching about health, learn more to earn more, time to exercise. Life is not that short when I have more time to live. Thanks dr. Berg!
Been doing IF since August and I’m down 32lbs! I started with 18:6 and now 23:1 – Thank you Dr Berg
Dear Dr Berg thank you for saving my life and so many ways I was overweight eating plenty of sugar and now thanks to you with the intermittent fasting my life has been changed I’m 80 lb lighter and I will never go back to the way I was eating before God bless you and all you do🤗❤️🙏
Well done Nee, inspirational. 🏆
So for all most one year to date, I been following Dr. Berg on IF, OMAD went from 225lbs to 175, 50lbs.
I do a little weight lifting just to maint my strength @ 61 my body is almost how it looked when I was in my 30’s.
So glad I found Dr. Berg
Another “side effect” of fasting, especially extended fasting is that you no longer care about what is happening in this matrix… you start to remove yourself from the daily dramas and concerns. This happens to me when i move into a week or more of fasting. I love it!