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. It's funny Muslims switch to the last stage with in less time than you specified
    I myself being a Muslim had switched from stage 2 to the last overnight. Mind you I'm only a week and a half in but I'm gonna try and push it past ramadan

  2. I really hope you see my comment but I am Muslim and our way of fasting in Ramadan is the same as they last way you described where we fast for 20 hours and eat two meals over 4 hours

  3. On my 6th month and down 53 pounds. No side effects following this program and absolutely LOVE the foods I have been creating. So much so that I think I am going to create my own channel for sharing recipes. I wish everyone well, but do plenty of research to design a program that works for you individually. There is no cookie cutter program that will work for everyone.

  4. Dr Berg, with your guidance,I have been doing intermittent fasting plus Keto diet during the past 3 months and I LOVE it ! I have lost approximately 30 lbs. My partner and I went on vacation during the past 2 weeks, and I kept only the intermittent fasting , and I lost 4 lbs instead of gaining!! This is our first vacation that I didn’t gain weight !! My partner and I tend to gain weight during vacations. He gained about 25 lbs, but he does not follow my life style. I hope to be more convincing now for my partner to adhere to this life choice for a life time!! 🙂 so, thank YOU for your informative videos . Cheers!

  5. How are you able to fast intermittently if you intensely exercise in the morning and have to get the carbs and protein back into your system straight after?

  6. I used to have diarrhea every single day for 15 years. This pretty much fixed it. Had a colonoscopy as well as stomach tested and of course blood and allergy tests, doctor said I am histamine intolerant. Either way I stumbled upon IF and do 16 hours of fasting every single day for the last two months. As long as i stay off milk and not too many sweets I can eat pretty much anything now. What a relief!

  7. What about medication? I'd like to give this a try, but I take medication for Epilepsy (Keppra) in the morning and the evening, and on another video a woman mentioned ANYTHING the liver has to metabolize (anything that's not water) breaks the fast. Anyone have any experience with this?

  8. Why wait 4 hours before the first meal after waking up? Doesn't it really depend on when you last meal was? Can you eat 8-12 (noon)? I have hard workouts in the AM and I feel stronger after a pre and post workout shakes. Isn't this just as good as 12-4 eating? Is there that much of a difference not eating in AM vs PM? The fasting is still a 20 hour stretch. I just feel better fueled up for combat sports and heavy weights. Also I'm not trying to loose weight just keep fat down and muscle and strength up…I don't want to loose any weight,

  9. I've been eating like this most of my life and people have always wondered how I was able to eat the things that I do and stay the size that I am without lots of exercise I honestly didn't know why myself.

  10. I'm gonna start this guys! Wish me luck, I already go to the gym everyday but this is my first time fasting. I'm gonna do it for a month, I will keep you guys updated


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