Intermittent Fasting for EXTREME Weight Loss – Dr. Berg

Intermittent fasting is the most powerful tool you can use for healthy weight loss. Find out how to get started in this complete step-by-step intermittent fasting guide for burning fat.

4 Days of No Food Pulled Me Out of a Deep Dark Depression

Transition to OMAD:

5 Things NOT To Do When Starting Intermittent Fasting

0:00 Introduction
0:15 Intermittent fasting benefits
4:04 How to do intermittent fasting for weight loss
10:37 Key takeaways
11:00 Thanks for watching

In this video, we’re going to talk about how to use intermittent fasting for weight loss.

Intermittent fasting is the most important thing you can do for a healthy body. Why?

Intermittent fasting…
• Reduces hunger
• Boosts weight loss
• Increases your white blood cells
• Strengthens your immune system
• Increases stem cells
• Suppresses inflammation
• Increases autophagy
• Increases growth hormone by 2000%
• Increases testosterone by 180%
• Improves your mood
• Regrows brain cells
• Improves focus
• Fights off cancer cells
• Repairs mitochondria
• Repairs a slow metabolism
• Repairs insulin resistance
• Helps with diabetes

Intermittent fasting is not a diet—it’s a pattern of eating. However, it’s important to combine the Healthy Keto diet with fasting to get the most weight loss benefits.

How to do intermittent fasting for weight loss:

Stage 1: This is your normal diet, which might include six eating times throughout the day (3 meals and 3 snacks).

Stage 2: Stop snacking between your meals—limit all eating to three meals (including any snacks/treats) and add more fat to your meals.

Stage 3: Skip breakfast. Have your first meal around noon and your last meal at 6 pm. This leaves you with about a 16-hour fasting window and an 8-hour eating window (16:8).

Stage 4: Reduce your eating window. A 20:4 intermittent fasting plan is ideal for fast weight loss. This gives your body 20 hours of fasting. With this plan, your eating window could be 12-4 pm, 1-5 pm, 2-6 pm, etc…

OMAD: If you really want to speed up your weight loss, you can do OMAD (one meal a day), where you consume just one large meal each day. This is the best way to increase weight loss.


Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

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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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 helped explain how to use intermittent fasting for weight loss and burning fat. I’ll see you in the next video.

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Comment (952)

  1. Thank you, Dr. Berg, your fasting master-class is simple, believable and double! I appreciate the time of simplifying the process, I know it is not easy, I appreciate your hard work. Cheers!

  2. Hey, I saw your video about pancreas. I been doing this for 10 plus weeks lost about 15lbs. But now when I eat solid foods I'm getting pain in my mid back. Kinds like how you described about pancreas pain in one of your videos. Do you this is connected to fasting?

  3. FAST FACT: During a persons first couple prolonged fasts (36 hours+) the lower back may feel discomfort and achy. Toxins are being released naturally. I found after a few three day fasts in a couple months, most of that pain and discomfort was gone for good. Also helps to lower you visceral fat. Thanks you.- Godspeed

  4. I’ve been doing Intermittent Fasting and OMAD every other day since August 11, 2019. I started at 466lbs and today I weighed in at 350.4, it’s not the rapid weight loss others have but it is 1-2 pounds a week which is exactly what I wanted to lose. I pretty much eat whatever I want and am not as strict as Dr Berg suggests. I’m hoping to be down to 250lbs by 2023, from there I want to lose an additional 25lbs and hope to be 225lbs when I’m finished. ✌️😎

  5. I'm overweight trying to lose at least 8kg. I've been doing IF for months now and yet I don't get my desired weight loss. I lost very little weight (500gr in a month and stuck there for months) and sometimes I gain weight instead of losing it. I do believe it's because my digestive system, I pooped once in every 4 / 5 /6 days. I don't go keto though. My diet consist of small amount of carbs, protein, vegetables, fruits and yoghurt. Really, I think I get enough fiber from vegetables I ate and physilium husk I drink. It's frustrating since I eat foods to make my guts happy. And yet it didn't work for my digestive system! I do think I didn't lose weight as much because I hold into it in my digestive. What's wrong with me? 😓 Did I miss something? Is there anything I should eat everyday to make me flushing the toilet? I need to fix this to break the cycle for my month and month and month of plateau. Anyone, need your help! Thank you

    Ps. My eating window:
    20:4 most of the week
    18:6 or 16:8 Only when I have to eat on social event (1 day)
    12:12 only when I'm sick (1 day)

    My workout: walking!

  6. You mentioned that fasting increases testosterone. I have PCOS, does this mean I can't fast because it will increase my testosterone which is already a problem for me or is it ok? I rather eat once a day.

  7. Hi Dr. Berg, I'm so interested in intermittent fasting but I don't need to lose weight I can stand to gain some. But I normally don't eat more than two meals a day can I to still do intermittent fasting.

  8. I agree with Dr. Berg….I do 16+ hours of fasting .. My lunch is around 12:30pm and dinner is around 7pm… One thing that I clearly see is that many times I don't feel hungry all day at all. I am not sure if I can ever go to 23 hrs 🙂

  9. this is great – but what about the psychology of not eating? how does one physically stop themselves from the routine?? I have lost and gained around 1 tonne in the last 20 years… the hardest thing is always the enjoyment that comes from eating… how does one break that? the comfort? the discipline? can you please talk more about the psychology behind being able to prepare meals for children and family without tasting the food, without breaking your fast…

  10. Dr. Berg I do the intermittent fasting I am down now to eating once a day OMAD. But I am not loosing much weight because I have knee issues I cannot go and walk out I am not hungry at all I can barely eat, just what's in the palm of my hands I tried to push you to eat more but I just can't anymore, shouldn't I be losing more weight?, I have been doing the keto for the past 2years. And now I only eat once a day. I eat around 1 and I can't eat anything else for the rest of the day I don't even snack I was never a snacker. I drink lots of water. So my question is why am I not losing more weight? Thank you

  11. Thanks Dr Berg. I've been listening to your videos since June 2021 and I'm down from 237lbs to 204 lbs with intermittent fasting and keto. I eat good, feel great, and think much clearer.

  12. I was easily adapting to your intermittent fasting plan to break my weight loss plateau then had an unexpected tooth extraction and bone graft implant.. No more chewing for up to 3 months! I view this as an opportunity to further intensify intermittent fasting but would appreciate a video offering guidance about how to meet nutritional needs under such circumstances. BTW … I am a senior. Thanks for your straight forward and informative approach. Much appreciated!

  13. Hey Dr. Berg just letting you know at 7:20 you got a minor error.

    I’m not sure if you meant to say it was a 18 hr fast and a 6 hr eating window, or if you meant to say the two meals would be at 12pm and 8pm.

    Obviously either strategy would be a great start for anyone getting into IF, just pointing out the inconsistency; otherwise, great video!

  14. Watching your videos on losing weight.I’m 200lbs before I start if and less than 2months I’ve reached my weight goal at 140..One of the best thing happened to me this year is discovering your videos.. I do 18 -6 a day,it works for me and the thing called it’s not what you eat it’s about when or how many’s times you eat.Thank you for sharing your knowledge about healthy lifestyle. God bless you and your loved ones Dr.Berg.
    I take avocado shake everyday with my meal.!! Hehe

  15. I started IF beginning of this year. I was over 120kg, had a fatty liver, at the edge of being IR and mostly always tired. I know am 94-95 for the last 3 month with 3 days Omad, 4 days 16/8 periods. Thank you for all the videos. They kept me motivated and increased my knowledge.

  16. Many people in america they talk about mediterranean food to be slim, there is nothing different, but instead there is no heavy breakfast in mediterranean diet like america or in UK that is the only difference

  17. Awesome video Dr. Berg! If we are doing OMAD and staring keto for first time, can we get examples of the one keto meal so we don't mess up because of the diet portion? Thank you

  18. Dr berg! Please help!! How do I do keto if I have the hormone gastrin that is constantly producing no matter if I have food or no food in my stomach. How do I do keto and IF? Please help me!!!!

  19. Hi Doctor,
    Big fan of the page and all you are helping us understand. I was just wondering how the reduced calories, reduced metabolism conundrum is resolved with IF. It seems to reduce your weight you need to be in a deficit, however when you are in a deficit your metabolism slows down to accommodate. I believe (through evidence and personal experience) that calorie counting for weight loss doesn't work for this reason. How is IF different? I have looked at Jason Fung and others but they seem to skip over this point. Thanks in advance!!

  20. I was doing IF without even knowing, saw the changes and only then heard about it, and this is my story. (Will contain more than just eating habbits)
    So around 2 years ago i was in a very bad place in life, mentally-emotionally (obviously physically as well). I had a bad sleeping schedule and a really bad eating habits. Eating too much, mostly choosing what tastes good instead of what's healthy, too much coffee, eating late at night etc. I am also a person who will mostly choose what he wants and not what he needs. Being happy for hours but destroying myself long term (because any sin will destroy you, even the "small' ones we think are nothing).
    To a naked eye i could seem to be happy but no-no i was craving for an overall change almost my whole life, change of my own behaviour and habbits, i needed a (moral)meaning of all my actions, everything, even the meaning of why to eat. Then around Fall of 2019 i guess out of the need of just going somewhere to be alone and think or trying to walk out of my bad patterns of doing and thinking i started walking 5-10km a day, sometimes more, mostly in the woods, maybe 5-6 days a week. I never considered it as being hard, as a matter of fact that was my new comfort. While doing that i had that urge (that wasn't ego driven) to at least take some control of my eating (and some other habbits) so i reduced sugar, i started drinking less coffee, started drinking black sugarless coffee or with just a little bit of milk. I would always walk on an empty stomach (because i just wasn't hungry in the morning) and then when i come back i would drink just a little bit of coffee and maybe eat something, but this time whatever it was many times i would only eat roughly 1/2 of a portion of what i would usually eat, and would leave the second half of the meal for later. So basically i made 2 meals out of 1. And, i stopped with eating earlier than before, between 8-9pm, rarely i would eat later if really hungry but just a few bites to ease the hunger! No more.
    As i mentioned, i started avoiding sugar, i stopped eating almost any cakes, sweets etc. Cut it down 90% . Also cut bread in half and other carbohydrates.
    With all that my main focus was still on walking/hiking, that was something mine, something to rely on, like a treasure that was always here but i was blind. I dont know really how to explain it but the whole goal of everything i was doing was not to lose weight, i walked to run away and in the same time to face the pain and find the answers. Without even realizing it at first, i started losing weight but because it wasn't important to me that much as the state of my head i didn't think much about it. In a matter of what i would now say was 3-4 months i've lost around 10-12kg just by
    – walking around 1h 5ish days a week,
    – reducing carbs, especially bread and sugars/sweets
    – eating in a flexible time window of 8-10 hrs, lets say between 1pm and 9pm
    – i reduced the size of the meals but i was still mostly eating 3 meals in those 8-10hrs.

    As you can see i didn't do anything special.
    I found something, or should i say i started using something God given that was always there for ALL of us who want to be trully living by living according to our Father and that is moderation, being thankful for every bite, fighting the low wishes of our bodies and choosing the right thing or doing certain actions with a real purpose.
    Cravings and temptations will always be here, even if they go silent for a while. The goal is to act against them when they occur.
    But still althought this was huge, the biggest gift i received from this experience was something unexpected, and that was realizing the importance and the dignity of other people and myself. By seeing myself and others trapped in a bad habbits, bad thinking, judging and being unfriendly to others, acting mainly driven by our wishes no matter good or bad, by our egos, i can better see the depth of the problem.
    Do what is right and not what you wan't- meaning look at yourself and despise your own selfishness, be a friend/a family member that will say what others need to hear and not what they wan't to hear, and be very kind in the process. There is an unmatched quality of life now and eternal life later thru love, forgiveness, honesty and togetherness with God and others. Be kind, be humble, put others first and really feel it and live it. Once it starts settling in you, the freedom you will feel because you are not trapped by yourself or your ego anymore is beyond explanation.
    Oh yeah, for you who often fail in your fights against yourself, welcome to the club.
    In all the months i was talking about above, i also had days when i failed and it felt like "why do i bother i will fail again"… Just start over. No drama, no hate toward yourself, understand yourself and forgive, just start over and once you keep rolling again you will feel great. The last thing you need is more pressure on yourself. Embrace what you are doing, see the purpose behind it and believe in it. It will work! ❤🫂

  21. Didn't understand the break-down at 7:46. Lunch at 12 PM and Dinner at 6 PM is a 6 hour eating window and 18:6 ratio of fasting to eating. Am I missing anything? Other than that, I agree with al the benefits and have been fasting for 14-15 hours on a daily basis.

  22. CAN ANYONE HELP ME ? I have put on so mush weight the last 6 months like I went from 57kgs to 70kgs the problem is with this fasting is I don't eat much prob a piece of fruit a day and I'm still putting the kgs on can anyone tell me how to fast when I'm hardly eating as it is but still putting the kgs on its mainly in my stumick i seriously look like im 7 months pregnant and my face is puffy I feel like I have alot of fluids in my body ….. Thank you any suggestions would be appreciated

  23. Im a muslim. We fast for 1 whole month in a year. We do not eat anything "from dusk till dawn" basically and guess what – its our most productive month in a year 😎

  24. I dont think I have ever commented on any of your videos but today I will, as a dough and sweet addict.

    Keto has always been a vast enigma of does and dont''s, must and mustn't. I found the easiest way to get into the grips of things was to start off with the mayo clinic 2-week diet. It was like a light went on. Suddenly keto made sense and not in the way of the yuppie keto "advice-givers and rule makers". I stayed on that for 5days.

    It broke my dependency on breads and desserts. But there was no weight loss. I moved into a 36 hr fast, only taking coffee, from that I moved into omad. It's now been 3 days. I feel fantastic. There is no weight loss but all my hard fat has turned mushy. Inflammation gone, gout symptoms gone, headaches gone and my skin started to feel great.

    Next week my plan is to start incorporating light exercise I'm 53, went into menopause in my mid 40's, which is when I started packing on the weight.

  25. You advocate a lot of keto and fasting, but how to know which method to choose for oneself? Because im assuming doing both will be too much of a sudden change for the body

  26. please Dr.Berg i'm begging u to answer me ,

    What the second best diet after Keto ?

    keto is amazing diet and i try to gain ketosis benefits but i'm thin and my physical work so hard in construction so i need source of B vitamins and electrolytes but in my poor country there are no supplements like nutritional yeast and electrolytes powder.

    IF is miraculous
    fat is super fuel and my body love ketosis
    so can i eat two meals
    first meal after IF is modrate good carbs and protein low fats
    second meal high fat and modrate protein low carbs
    is it healthy ?

    please Dr.Berg you are the only one can compose the second healthest diet with IF.

    Thank you .

  27. Ok I’m a PT teaching a lot and I also train 4-5 times a week in weights and may thai. I’m currently fasting 8pm to 12pm the next day but I’m then trying to eat quite a lot as I feel I need the calories. I’m 6’3 and 95kg and lose muscle easily. I’m concerned about reducing meal frequency even more and not having energy to train. Opinions anybody please

  28. I've been dabbling with fasting since 2018. Each time I try to do extended fasting my mood is soooo bad. I'm only able to do 24 hour fasts at most. However, I am only able to lose weight by forcing myself to do long fasts. And I have a LOT of weight to lose.😠

  29. Amazing Dr. Berg, the plan in this video is pretty much exactly what I've been doing and it works! However I started out by doing a 5 day fast, 7 day fast, 3 day fast and various 2 day fasts. Jesus has been my guide! The many 2 day fasts just happen because I didn't need to eat one day which became two days all by itself. I started the second week of July, '21 and today it's Nov. 28, '21 and I've not eaten more than 'one meal a day' since the second week in July. My meals are mostly Keto but most meals are a big salad with a lot of good/great eating, takes me at least an hour to eat it. Last night I had part of a rib-eye steak and it was great but I never, ever though I would be craving my big salad after finishing the steak meal! Tonight I had the big salad! My body is responding very well and I'm hoping I can get other people to do this. Many health issues go away if people will do this! I seriously believe we do not need 3 meals a day. And snacks are not a good way to eat. I only snack a bit after my meal as a wind down, like a desert. Thank you Dr. Berg! I've been listening to your videos for a number of years, thank you very, very much! And I do refer people to your channel.

  30. I wasn't overweight before 2005 but during my pregnancy i gained 35kg and couldn't loose it though i tried every thing but nothing worked. In every diet i was hungry and tired. September 2012 i decided to try Keto and in Mars 2013 i lost 30kg. Luckly, I still have a normal weight since then and it's because i don't overeat or have snacks. Only two healthy meals.

  31. I did this for decades.. 1 meals a day at 3.30pm without knowing that nothing wrong with it.. 20 years ago my weights are 30lb without losing my energy and concentration.. I even never feel hungry or thirsty, I ate just for my responsibility to my body so I saw my doctor but he find everything just fine and he asked me to ignore others words about my too skinny body ..

  32. My bf literally cannot gain weight so I must feed him as much as I can just to gain weight. He’s 5’9 and weight 63kg and he appears very skinny.

  33. I am 57 yrs with 187cms height. I lost 10kgs down to 92 kg from 102kg in two months by doing 18-6hrs, 2mad complemented with weight training. But of late I have started suffering continuous headache. Could it be because of fasting?

  34. Question: Is “dry fasting” safe for your organs? It seems like your organs would become dehydrated. I’ve dry fasted (involuntarily) before —and my organs felt like they were sore. It also depleted my energy. What’s the length of a healthy “dry fast?”

  35. Hello Dr
    Thanks for such informative videos.
    I am doing keto diet plan last 3-4 months But I observed that, I am facing problem of adult acne on my cheeks. It can be due to low metabolism.
    I am from India and the food that say is not available where I stay.
    Can you pl do some video on indian food as well so that we get full benifit of keto diet. Thanks!!!

  36. I did intermittent fasting since May, but I didn't lose as much weight…except maybe 8-10 pounds…I eat alot of vegetables when I do eat. I'm not sure why I didn't lose more. Maybe someone can give some suggestions….?

  37. Started doing 20:4 intermittent fasting in May this year, I haven't changed what I eat, i still eat starch, snacks etc but over 2 meals a day. So far I've lost 22kgs 😁

  38. If I go 20:4 I think my stress level will go the other way around! Stressed for not being able to eat most part of the day 😂 I'm currently on 16:8 which is working great so far

  39. Question for you dr !! What about people who have migraine problem access gastric when not eating on time. I tried intermediate fasting it causes severe headaches? How can i do intermediate fasting ?


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