How to Intermittent Fast for Quick Weight Loss – Dr. Berg Reveals All

Intermittent fasting may be the most powerful thing you can do for weight loss. Check this out.

0:05 What is intermittent fasting? 
0:23 Why do intermittent fasting? 
1:30 What is insulin resistance? 
2:27 How to do intermittent fasting 

In this video, I want to share with you the power of intermittent fasting and how to do intermittent fasting for weight loss. Intermittent fasting is a tool. It’s not a diet, it doesn’t tell you what to eat, and it’s not about cutting calories. It’s a pattern of eating and not eating. It’s changing when you eat and when you don’t eat. 

Intermittent fasting is one of the most important factors when it comes to weight loss. It influences two main hormones in the body:

1. Stimulates growth hormone (anti-aging and fat burning) 
2. Decreases insulin (in the presence of insulin you can’t lose weight)

Intermittent fasting can help heal insulin resistance. This is a situation where the pancreas is pumping out way more insulin than you need. This can be a very destructive condition. 

With intermittent fasting, it’s best to start slow and gradually fast for longer lengths of time. For example, if you consume 5 or 6 meals a day, you may want to start by doing 3 meals a day and cutting out snacks. After that, you may want to do a pattern of 16 hours of fasting with an 8-hour eating window. It’s ideal to go at least 4 hours after you wake up before your first meal. The real power of intermittent fasting happens at night while you’re sleeping and in the morning. 

To take it to the next level, you would want to gradually go to two meals per day. You would do 20 hours of fasting with a four-hour eating window. But, it will take time to do this. 

Talk to a Product Advisor to find the best product for you!
Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST.

* At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them.

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.

Follow Me On Social Media:




Send a Message to his team:


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.
Thanks for watching! I hope this video helps you better understand how to do intermittent fasting for weight loss.

Dave McKinnon

  • Beatriz Rodriguez says:

    Started Keto on 01-19-19 at 324lbs. As of today 01/31/19, I am at 295lbs. All thanks to Keto and intermittent fasting. Most of the time I’m not even hungry. I probably losing a lot of water weight but I don’t care, for the first time in 20 years I weigh under 300lbs. I’m so happy I could cry.

    • Trash TV Treasures says:

      Congrats Beatriz 🙂

    • Kirk Woolf says:

      U keep going I’m starting today at 324. So in 11days well see me and I’ll really be down on 2-6-19. Will check on 2-19-19. See where I’m at a

    • Jason Gorman says:

      Congrats.I was at 340, years ago and through sheer will and killing myself in the gym and with yoga I got down to 208. Later having knee surgery and with the help of weed ballooning back to 300. In 3 weeks I’m at 276. Just remember make this a complete FOR LIFE lifestyle change. Once u have been fat you will always be way more susceptible to gaining it back. I never thought I could or would do it again this last time. Keep going bruh and I too am amazed how easy I F really is and how well it truly works.

    • Breanna Fierro says:

      Beatriz Rodriguez I’m happy for you girl!

    • A N says:

      I usually troll people but this comment made me so happy for you Beatriz I have nothing to say but congratulations.

  • Alex Hernandez says:

    I watched this video a year ago when I was overweight and depressed. You have helped me change my life and I went from 250 pounds to 170. Thank you so much doctor!!!

  • Buddy Romero says:

    I told everybody in my office this is what I have been doing to shed weight (they laughed about long periods of not eating ) . My boss went to the doctor and He prescribed intermittent fasting to her 😂👏.

  • William Henderson says:

    I’m 29 and have been heavily drinking alcohol for more than 10 years everyday. I stopped today and am giving my liver a chance to heal If it will Pray for me guys. Much love !!!

  • Shell Yoga & Mindfulness says:

    I practised OMAD and fasting 20 – 24 hours – eating keto – over 6 months – I lost 30kgs, am no longer on BP medication – my sugars & cholesterol are down. I feel amazing

  • Nese says:

    Thank you doc. Finally! Haven’t weighed myself in almost a year. Doing this 16hour fasting I have shrunk almost 5 sizes! Thank you🙏🏾

  • Robert Flores says:

    I have worked out since high school. I’m 48 yrs old and started intermittent fasting and I have never had this many compliments! I love wearing tighter fitting clothes, my lab results are great and I just feel better. I’m staying with this till the end.

  • Dave Laneve says:

    Years ago I started depression eating. Lost a child, went through a divorce. I went from my normal weight of about 200 lbs up to 360 lbs in about a year. Then after a few years, started therapy, started healing emotionally. I started reading a lot about losing weight, and instead of the normal 3 large meals with snacks in between, I started a system where I would only eat between 8am and 6pm, every 2 hours only handful sized portions 6 times per day, less than 1000 calories per day, higher protein, lower carbs. And did a 5 day water fast every month. Moderate cardio and strength exercises every morning except weekends. I went from 260 back to 200 in just under 6 months. Has been my routine for several years now, and my weight only fluctuates between 200-220, which is ideal for my height and build.

  • MIke G says:

    I’ve been doing intermittent fasting for a year. 20:4. I weighed 287lbs when I started and I’m now 200 lbs. I used to eat whatever I wanted after my fast but once I started watching these vids I quickly changed my eating habit to very clean vegan and I love my results. Happy New Year to you all and God Bless you all!!

  • Addison Taylor says:

    Six months later, I’m down about 25 pounds. I can actually see my real body after a lifetime of dysmorphia and self-esteem issues. Thank you! 😌🙏🏻

    • Márquez Rosa says:

      So happy for you! Im still at the bottom face of dysmorphia, 🙁 started this 20-4 fasting thing and have lost some weight but get fustrated when I don’t wake up with the desired results already lol seems to be a slow process. It’s been almost 2 weeks.

    • LEGEND says:

      @Márquez Rosa the fastest way to is actually the slow one

    • Lesly Chavez says:

      @Márquez Rosa omg same.

  • YouTube for Health says:

    This has really helped me. It’s allowed me to discover that ‘I have control’ of what I put in my mouth. In addition to the factors you mentioned. As someone that reversed my diabetes with keto and intermittent fasting, and as a retired RN that understands a little about insulin resistance and hormones, your presentation makes perfect sense and provides some substance to what I thought was true. Thank you!

  • Christine F says:

    I’ve lost 12 lbs in the last month fasting 16:8. It’s so easy to do! Stay hydrated!😊

  • genzuk says:

    thanks Dr Berg, I lost 15kg and maintain a healthy BMI of 20 for the past year. I feel a lot of better and started weight training, its all started with this 7 mins video that changed my life. i have recommended your videos to friends and family

  • KORPHIL! says:

    Thank you so much Dr. Berg. I lost 5kls in 15days! I am so happy with the results. I started doing 3 meals a day to 2 meals a day and now doing 23 hrs fasting! For the past 5 years after having 2 kids, I was feeling insecure beacuse of my weight and now I can walk with so much pride thinking that I achieved something in my life! It’s been a long time to feel this way! More blessings to you!

  • TexasDoctor7 says:

    When you said “no matter what you eat, you will spike insulin”… it woke me up ! I’d been cheating with bites of healthy foods…no more. Thank you Doc, I needed to hear that.

  • Simply Food says:

    I’m on day 7 and have lost over 10 pounds . I am doing the 20 hour fasting 4 hours eating , I’m also just eating protein and veggies no sugar after watching your no sugar video . Thank you so much you videos are truest saving my life . I was diagnosed with pre diabetes . Thank you for what you do . God bless

  • Ravi Ravi says:

    I am 35yr old, my weight before starting IF was 91kgs . I started on Feb 3rd 2023, till now I had lost 5.3 kgs in 40days , without any exercise and with moderate workplace activity, I am feeling much better than before, more active than before . Now I started going for a walk/jogging in the morning, let’s c the results..
    Thanku Dr Eric, for bringing this change in my life…

    I will keep updating my results

    Feb 3rd – 91.2kgs
    Feb 15th- 88.1kgs
    Mar 1st – 87.5kgs
    Mar 15th – 85.8kgs….

    (Update)Last 2weeks had lot of parties and cheatmeals

    April 1st : 84.5 kgs

    April 15: 83.6 kgs

    May 15th : 81.9 kgs ( total 9kgs down)

    June 27th : 80.8 kgs ( total 10kgs lost). I combined IF with evening jogging for 45min..

  • nesta consuegra says:

    started fasting 3 months ago from 61kg down to 56kg. it was hard but i did it and i never felt my mind and body this good! doing OMAD for 3 weeks and keep losing! my goal is 54kg! thank you sir for ur videos!

  • Asharq - Bryan Henosolango says:

    Thank You Dr. Eric Berg. From 81kg to 76kg in just 1 Month started last month and it really works. At first it is very hard but now Intermittent fasting is just like normal to me.

  • April Schmidt says:

    Hey Dr Berg I just want to tell you how much you’ve changed my lifestyle. This really works and I’ve never felt better if I didn’t come across your videos I wouldn’t be where I am today. Keep doing what you do and thank you so much. ❤

  • >