How To Do Intermittent Fasting For Serious Weight Loss

Weight Loss Tip:When you having a hard time trying to find the motivation to get off the coach and begin exercising, you need to remember that exercise is an investment that will pay off for you and your family in the long run. If you can't do it for yourself, do it for your loved ones.

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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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Disclaimer: Dr. Berg does not diagnose, treat or prevent any medical conditions; instead he helps people create their health to avoid health problems. He works with their physicians, which regular their medication.

This video is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. Through my videos, blog posts, website information, I give suggestions for you and your doctor to research and provide general information for educational purposes only. The information provided in this video or site, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider. The Health & Wellness 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.

Written by bodyfat52


  1. Dr Eric, does this long period of fasting will not slow down the metabolism, specially for people after 40/50s that already have their metabolism slowing down? does the fasting can accelerate this process?

  2. Question:
    If I do intermittent fasting for Monday-Friday but don’t do it on weekends, how detrimental is that?

  3. I want to ask only one question i had almost reduced all my weight from 98 to 67 and im still going on . But can i drink diet coke or Pepsi during fasted state????

  4. If I am only eating lunch and dinner, do I make up for the protein and fat I missed not eating breakfast and add to my lunch and dinner?

  5. I was 98kg 180cm after 3 months of dieting I became 77 kg now I’m trying my hardest to hit my 70 kg mark

  6. If I jump into the 4 hour gap, could I have let’s say a protein shake in between those? Or maybe even sometime during the day? Or does that defeat the purpose?

  7. I workout at night 8pm. I eat from 11am-6pm. Now I have a protein shake after my workout. So does that mean my window is really 11am-930pm? Since the pro shake is out of the window?

  8. Is it acceptable to take homeopathy medicines i.e. sweet sugar balls during the fasting state ? Would it increase the blood sugar levels ?

  9. Can I start directly at 20:4 after a water fast? I’ve been on a strict water fast for 8 days now, lost 22lbs and feel good. I wonder if I can go straight into this (with broth and veggies first of course and work up)? Thank you!

  10. What about if you wake at 5 and train at 5.30am fasted then want to eat post workout at 7.30am should you go from 7.30-3.30 or wait and do 9am-5pm keen to hear mixed thoughts?

  11. My problem is this what can I have in my coffee can I use fat free non dairy creamer and truvia? I hate black coffee and I need something in it like Splenda or truvia

  12. I actually discovered this by accident. My college schedule is busy so I have one big meal towards the middle of the day and nothing for the rest ( I also got on a low-carb, high fiber diet). After almost 3 months I lost about 30 lbs.

  13. Question: If you work out hard (circuit training/supersets with weights, calisthentics) three days per week, and rest four days per week, is it more efficient to fast on workout days and pig out on rest days …or vice versa? I’ve seen some recent studies that tend to debunk the old standard that you need to load protein on workout days, suggesting the possibility that fasting on workout days (pigging on rest) may be more efficient. What’s your opinion?

  14. Eliminating processed foods and added sugar was a hard change to make but found eating vegetables was just as difficult. It’s easy to overlook, after all, no cake and cookies I’m doing thing right, right? What people say about veggies is key.

  15. is it ok to drink a protein shake after your workout when your 8 hrs window of eating is over?

  16. Excellent video content! Sorry for butting in, I would love your thoughts. Have you ever tried – Dinanlinson Amazing Look Approach (do a google search)? It is a great exclusive guide for learning how to quickly lose weight minus the hard work. Ive heard some unbelievable things about it and my mate after many years got great results with it.

  17. Dear Dr. Eric, been reading about fasting, research and others, your video and the comments below have inspired me to start the “intermittent fasting” program… pretty much I am used to eat between the first and second stage of your graphs, so we will see how it develops, thank you and will keep record on the evolution of this process, regards R

  18. how does nicotine affect my fasting? will it take me out of my fasted state? i have read it can raise blood sugar but im not sure if it does when my insulin already is as low as it is when fasted

  19. Nice Video! Sorry for chiming in, I would appreciate your thoughts. Have you heard the talk about – Dinanlinson Amazing Look Approach (should be on google have a look)? It is a smashing one off guide for learning how to quickly lose weight without the hard work. Ive heard some amazing things about it and my buddy finally got excellent results with it.

  20. Hi Dr Berg. Will drinking your Wheat Grass Powder first thing in the morning break Intermittent fasting.

  21. Does it actually matter when the 4 or 8 hour window starts and ends? I would rather eat breakfast right after I wake up and then finish all my meals within 4 or 8 hours. Does not eating right after waking up matter?

  22. Ohhh so this is what is called? I’ve been doing this all my life, you have breakfast mid morning, then lunch and then early dinner, all food in a period of 8-9hrs like really normal, all in my family but my Dad and he was the fatty one. Relatives were always jealous of Mom eating so much but being in normal weight/shape and they used to told me ohhh that’s bad that you go to beg without eating haha. Now that times has changed and there’s food available everywhere and we eat like pigs I have like 5lbs extra and I usually stop eating and is when I can ho back to my weight. Problem for me is the cold weather, once it gets cold is difficult to workout, I get hungry blah blah blah but now I know how this really works so I can implement it more accurately. Thanks for the info!

  23. I work late afternoons , I wake up every morning and have a my organic green juice for bf .. About an hour later head to gym and workout for about 2 hours , right after have my protein shake .. I won’t really eat my actual meal until 3pm , then 6pm , 9pm and 12 am.. My question is does my fasting end as soon as I have my green juice or protein and window is closing ? I burn a lot of calories at work and on must feet for about 10 hours

  24. Lovely Video! Apologies for chiming in, I am interested in your initial thoughts. Have you considered – Dinanlinson Amazing Look Approach (should be on google have a look)? It is an awesome exclusive product for learning how to quickly lose weight without the hard work. Ive heard some amazing things about it and my BF got great success with it.

  25. Would it be okay if I was too eat coconut oil as soon as I woke up or will that defeat the purpose? I fast starting at 9 wake up eat coconut oil then eat a meal at 1 then another at 6.

  26. Hi I have tried this for a few days now and the problem I’m getting is im hungry inbetween meals. So I eat at about 12-1pm and 7-8pm

  27. I have been struggling with fat my whole life. This is the only way to burn fat. I eat 1 fairly big meal at 5.. whatever I want. I drink water or black coffee when I feel hunger coming.. From 230 to 190 in a few weeks..My family and friends are totally freaking out on my weight loss..I haven’t lost any muscle either. I have buku energy, my wife actually loves my new body and this only motivates me to stick with it more. I failed the first time I tried after 4 days because I was lifting weights and I felt like I was starving.. I’m doing more cardio and llight weight this time and I have much better results without the hunger.

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