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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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.


  1. When I lost nearly all of my bodyfat I was eating once a day anywhere from 2-4pm. Granted I did exercise and counted how many calories, but still had way more energy than I did when I ate and ate and ate. It really can help cut the dependence on food psychologically and physically for those that eat for bad reasons.

    Your body can get accustomed to any “pattern” as long as it is consistent.

  2. my question is: how do you get enough calories in 4 hours? I get two meals.. since I been doing that for years (I don't eat breakfast or snacks) but more in an 8-9 hour window, but in 4?! I 'm not hungry at all at 4 when I ate lunch at 1?! except if it was a very small lunch, but then again i would end up eating prolly about 500kcal a day… really confused

  3. It fucking works, I only eat pizza, kebabs etc but I avoid sweets and I dont eat at work and im 70kg 182 cm and ripped even without exercising

  4. My mother has type II diabetes, so was my grandma. I drink at least 2 litters of soda every day, I smoke 2 packs a day, I used to exercise but not anymore, I cook lunch every day, other than that I don't like sweets that much, but I'm really concern about getting diabetes. I will start the IF next week. Currently I'm 225 lbs and 5'8". I'll let yall know how it goes. Wish me good luck folks.

  5. Just started IF 16-8 about 5 days ago.

    First couple if days really noticed the lack of food. Headaches.

    Day 5 much easier. Drinking alot of water. Still have that hungry feeling around 12pm.

    Did not transition as the doctor said. Just jumped into it.

  6. Hello Dr. Berg, can we have water or coffee (black, no sugar, no creamer) outside of the eating hours? I want to give this a try, because it makes sense, but I want to do it right. Thanks for your response.

  7. I just ate 6 snicker bars the small ones dat come in a single package a butterfinger some oreo crackers big fking peanuts bucket literally the one dat comes in like a fking can a monster energy drink i feel like WHAT HAVE I DONE….

  8. Omg where have you been all my life!!! Thank you so much for the information. I have been doing the IF for a couple months and am wondering what to do next because I JUST started getting my life back together.

  9. I eat (2 times 12 hours apart) once every 9 days and lose ~9kg every cycle. Lost quite a bit of weight so far, a couple more cycles before my goal weight is met

  10. Thank you very much for such a wonderful video. I have been doing intermittent fasting since over one month and it is really amazing. I lost fat, I feel more energetic throughout the day, it's beautiful. I maintain 16:8 hours of fasting and eating window most of the times and very rarely I go for 20:4.

  11. I lost 20pounds in two weeks!!!!!
    I didn't know why. But i only eat at 3pm or later!!! But i thought it was wrong but for some reason I didn't stop! I tried eating at 1pm yesterday but it never felt right!!! So i fell on this video

  12. My weight now is 82 and height is about 179-180 something but i want to lose my thigh fat. Before this my weight is 95-96 but after 3 months excersice and dieting as you see i lose about 13kg. Still , can i use this meal plan to reduce my thight fat??


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