The MOST Important Intermittent Fasting Basics for Beginners: MUST WATCH – Dr. Berg


The MOST Important Intermittent Fasting Basics for Beginners: MUST WATCH – Dr. Berg

Fasting is the most important thing you can do for your health! Learn the basics of intermittent fasting.

– Introduction: Fasting basics
– The goal of fasting
– How to start intermittent fasting
– What is Healthy Keto?
– Intermittent fasting benefits
– How to get rid of snacking
– High cholesterol on keto and fasting
– Benefits of fasting for the liver
– Fasting tips
– Fasting and exercise
– Supplements on keto
– Fasting mistakes

Today I’m going to show you the basics of how to do intermittent fasting. This is for both beginners and those who are advanced but are experiencing problems like keto plateau.

With fasting, you’re trying to go from sugar-burning to fat-burning.

What is Healthy Keto?:
Healthy Keto is not just a low-carb diet. With Healthy Keto, you want to eat quality low-carb foods that are higher in nutrients.

The best indicators to know fasting is working:
• Your appetite is gone
• You can fast comfortably

How to start intermittent fasting:
1. Push your breakfast further and further towards lunch (you can have bulletproof coffee or MCT oil)
2. Eat at noon and add fat to the end of your meal
3. Eat at six and add fat to the end of your meal

A six-hour eating window with an 18-hour fasting cycle is great and can provide a lot of benefits, such as:
• Supporting cognitive function, focus, memory, creativity, and mood
• Supporting the immune system
• Decreasing inflammation

How to get rid of snacking:
• Don’t buy snacks
• Stay busy
• Have a large dinner with plenty of fat
• Have apple cider vinegar in your water
• Have lemon juice in your water
• Consume a large amount of vegetables during meals

Things that will help you fast longer:
• Green tea
• Cinnamon
• Garcinia
• Ginseng
• Ginger

What to do if you experience symptoms like keto flu or keto fatigue:
• Take B vitamins
• Take sea salt
• Take electrolytes and trace minerals

Fasting mistakes:
• Consuming a small snack
• Consuming a small amount of carbs
• Thinking the results will happen quickly (give it time!)
• Consuming everything in moderation


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 helps you better understand the basics of intermittent fasting.



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  1. I started this 2/8/23 so I’m a month in. I still struggle with wanting carbs …and breakfast was my favorite meal ( yes still hungry. But I’m ignoring it) working out and losing about a pound a day! 😁 happy about the results! Thanks for the vids

  2. Greetings every body wanted to provide an update. I started intermitten fasting on nov 30th 2022. Was 239 pounds. By december 19th I was 228.2. Today is february 1st 2023 I currently weigh 215 pounds. So in two months Ive lost a total of 23 pounds. My doctor did a double take when I came in today. He was surprised to see me lose so much weight. My blood pressure has also improved. I get another a1c test in march. Ill keep you posted.

  3. Hi Dr Berg, you videos have motivated me to start intermediate fasting for 16 hours first. Not eating after dinner is a big change for me. I’m doing a lot of walking and will report back at the 6 week mark ! It’s about 13 days in now. Thanks !

    • @Vir Sapiens Fortis Est Good ! a little hungry after dinner but I would rather be a little hungry and feeling like the fat is coming off and I’m getting HEALTHIER ! I eat 2 or 3 meals in the 8 hour window ( LOW CARB ). I don’t need to go KETO.

  4. Started intermitten fasting on nov 30th and weighed 239 pounds. I currently weigh 228.2 and today is decem 19th. Been doing 16 to 18 hours fasting while eating in a 6 to 8 hour window. Plan to incorporate exercise as I have done next to none and still lost weight.

  5. Finally I can post a comment on Dr Berg’s videos… I have watched almost all of them but this one really changed my life.
    Started IF on the 01/03/22 at 127.8kg and 9 months later I lost 48.6kgs! I can even OMAD now…without flinching!!!
    Thank you Dr Berg…🤗🌸

    • @Doc McStuffins My cholesterol is in a normal range, I have lots of energy and I have also started exercising 3 days a week. I don’t take any sugar and I don’t crave it either.

    • Congratulations on your success. I really would like to start taking fasting seriously and have one meal a day….I was wondering if you could share information on how to measure out the meal for OMAD?

    • @Jamie Shakta Well I drink black coffee in the morning and only eating Dinner. I eat whatever I want to eat however since I am no longer a carb fan, I eat more salads and white meat as much as my tummy can take. I really don’t weigh the food, there’s no need as long as you keep it maybe under 1500 calories depending on your weight and lifestyle (whether you exercise) etc… Good luck… don’t overthink it just watch Dr.Berg’s videos on what meals to eat etc and you will see the weight melt off! Also I hardly exercise but I am still losing weight.

  6. Dr Berg. Iam 48 hrs into my 72 hrs water far Iam not hungry @ all. My weight has shot up since Covid..and breaking my leg. I visited my Dr yesterday and he’s on board with Keto and fasting. Iam on blood pressure medication and I have Hashimotos Disease. I want to be healthy again. Iam 70. I thank you so much for helping people. You are a blessing.

    • Hope it went well. I am now 48 hrs into my first longer fast also. I am feeling great and am not hungry either. It is pretty amazing.

    • Debi
      I have been IF 23/24 OMAD Keto for 10 months. I have lost 42 lbs, I am no longer pre-diabetic, my skin cancers have disappeared, my chronic lymphocytic leukemia is in remission, my cholesterol levels are normal, my energy level has shot up, I never feel hungry and I am saving a fortune on my food bill. I am 79 years old. I wish I had known about this 30 years ago.

  7. YES! When Dr. Berg says the food doesn’t control you it is SO true. I got to that point, got pregnant and started eating a lot again. I started IF again and it’s difficult but I know I can push past this to get to the point where I have the control again. Thank you Dr. Berg!

  8. My health concerns now is my blood sugar raising. Im so blessed that i discovered you Dr Berg here at youtube. Knowing how to eliminate the cause of sickness is a big difference than temporily curing it. I will start my fasting journey and will live a healthy normal life after watching and learning from all your videos. God Bless you Doc! 🙏❤️

  9. I was 58 when I started 18-6 IF 6/20/18. 6 ft tall male. Weighed 233 lbs. My metabolism took to IF very well. I lost 2.5-2.7 lbs/wk. 4.5-5 months later I lost 50 lbs. My waist size is 34, the same it was in High School. I still continue with 18-6 IF and never gained any weight back. Nothing else worked. I never gained weight before 53 . It went slowly up even though I consistently weight trained and rode a bike for 11 miles a shot. THIS RESET EVERYTHING IN MY METABOLISM.. I avoid high carb/sugar foods/fast food/sugared breakfast cereal(which is all cereal).

  10. Sooo blessed I started learning from you in January 22. It’s September 22 went from 237-175 down 62lbs. Have a December goal and focused on it now!!! Thank you DR BERG and WIFE!!! Recipes are great as well!!!

  11. I’ve been doing this for 2 weeks now. I’ve lost 5lbs, I have not been anxious or depressed and my brain fog lifted around the 4th or 5th day. I can actually REMEMBER things now! My waist has reduced even if the scale hasn’t moved very much and I FEEL better!

    • @Sukoon ke pal
      Not OP, but this is what I do and I have gone from 62kg-56kg so far:
      As a 5’3 female, I eat around 1100 calories per day as of now (500cal deficit), intermittent fasting is pretty useful for me

      No breakfast, I break my fast at 11:00 with a cup of decaf Beanie coffee with a teaspoon or erythritol/monk fruit sweetener and a splash of almond/oat milk and maybe with a light snack too.

      Anywhere from 12 to half 1: fairly light lunch (eg. Grilled chicken with konjac noodles and miso soup, tofu with salad and ham etc.)

      5-ish: big dinner to keep me full through the night, very fat heavy to satiate (eg. 3 scrambled eggs with two sausages, big plate of broccoli topped with a generous helping of mozzarella with chicken or ham).

      High-fat snack after dinner: (eg, Cheesestring, pork puffs, seaweed. Dollop of peanut butter if I feel particularly indulgent that day and can spare the calories. Skyr is also very filling, but careful to to have not much as 150g has 6 carbs.)

      Stop eating by 7. Now that it’s getting colder, sometimes I like to make myself a nice cup of cocoa before cut-off time if I have enough calories left (cut of hot unsweetened almond milk, few teaspoons of cocoa/cacao powder, teaspoon of erythritol/monk fruit sweetener and a bit of cinnamon. Warm, chocolatey heaven without the sugar.)

      I cannot emphasise how much IF has helped me control my appetite, before I couldn’t stop myself from binging on junk after breakfast and would easily surpass over 2000 calories per day with how much rubbish I was shovelling into my mouth.
      Now sometimes I don’t even feel that hungry come lunchtime, it’s really worth giving it a go!

      Log everything you eat, I use an app called “Macros” and have my macro percentages set at 5% carbs, 35% protein and 60% fats. Good luck!

  12. I love my only child who’s a 33-year old mother of two. She’s an exercise buff & still struggles to lose belly fat. Today I started sharing with her what I‘ve been learning from Dr. Berg these past few weeks. If it works for me & so many others, I’m sure it will for her.
    Thanks a lot, Dr. Berg.

    • Thanks so much Dr Berg. It’s actually working for me too regardless of age. I’ve shared it with my friends and relatives. I’ve lost 12 lbs in the last 4 months. You won’t see results until after the first month. You have to be patient. I go with 16-8 window and my goal is to lose another 7-10 pounds. I still eat normal food, but less sugar, less carbs, less red meat, more veggies & nuts, no late snacks, no boba drinks 😂. I try to take at least a 2 miles walking 4 times a week. Well, I don’t want to cut off everything but still treat myself my favorite sweets sometimes 😊. I feel healthier, less hungry and craving for sweets.
      But like Songbird mentioned, after my latest blood test, my alt and triglycerides dropped down but ldl is higher. I need to work on lowering the ldl. Please share any tips to help lower the bad cholesterol.

    • @vanessa fernandes I didn’t just lose the belly part but the whole body. Do you just want to focus on the belly part? I don’t really know how but I guess you need special exercises to focus on that part, and also follow the things Dr Berg recommended. For me, I followed the 16-8 IF, eliminated carbs and sugar, and do at least 2 miles walking on each other day.

    • Fat loss can only occur in some people if the insulin levels bottom out and stay low throughout the day… that’s why im on omad n i only eat at night. Im diabetic n have gained more than 10 kgs during lockdown… i was also less disciplined n took lots of carbs… now im sort of paying the price but doing good at the same time

    • She may have diastis recti which is when the abdominal muscles don’t heal properly after childbirth. So then the now softer tissues bulge through the loose abdominal muscles. Some exercises such as sit ups actually make it worse. Special diastis recti exercises would need to be done and an OB can diagnose and an OT who specializes in this area can help with therapy and exercises.

  13. I had food poisoning and a fever two days ago and I’ve just been fasting and letting a mild fever run it’s course. It’s now 2 days later and I feel amazing. Even though being bc sick prompted this fasting. I plan to go for three days to have my body clean up the garbage.

    • I always noticed that over the years. I would get a stomach bug and go days without eating. Always felt better somehow. Then I would get “better” and need food every few hours.

  14. This man’s information on countless topics of health are vastly far superior to any advice I’ve ever received from any of my doctors

    • The entire reason I listen to him is Dr. Natasha Campbell McBride, another amazing doctor, but she focuses a lot less on fasting and more on eating a very pure diet filled with ancient food remedies that causes the body to go into a rapid healing and regenerative state. When I realized Dr. Berg taught a lot of the same things, but more on the fasting side I was super excited. I have already healed a lot of health problems with Dr. Natasha and I look forward to continuing to improve my health with more in depth fasting.

    • I have to agree, and the same is true for me. I am so thankful for finding him. He shares his knowledge for free when he could be a billionaire for charging for all that he has shared, and he so graciously shares, It’s like he’s a crusader to make right, all the wrongs of the mainstream doctors of our day. GOD BLESS THIS MAN, and MAY HE REAP 1OO FOLD IN RETURN FOR ALL THE GOOD HE’S DOING.

    • Yeah, much easier to pick a doctor based on the info they offer up here. Eric is one of the best there is. You can tell he genuinely just wants us to feel better, I commend and applaud him for being so passionate about helping others, and I’m glad him and his crew are profiting off of such an important role. Thanks doc!

    • Amen to that! I tell my friends I have 2 doctors. One in person and Dr Berg. I learn more from him online than I’ve ever learned going in person. So thankful for the clear explanations and truth.

  15. I waterfasted for 40 days and cured my fibroid tumors. They are literally gone. It’s been about 10 years later and I still dont have fibroid tumors! NO pain there every month either! I was able to have a baby because of it. I started 23 hour intermittent fasting with one meal a day and it’s helping my health issues overall. It is amazing!

  16. I love listening to this guy. He’s done more for my health than my PCP has in 30 years. His intermittent fasting has got me 48 pounds lighter, off 4 separate prescription meds and I have the bloodwork and BP numbers to back it up. So many benifits to his lectures, even strange ones I cannot explain like loose teeth and frequent bleeding from my gums for decades. A year ago Dr. Berg got me on taking daily D3 supplements and within 6-7 months I noticed my gums no longer bleed and my teeth are tight and stronger. My Vitamin D3 is a combination of D3 and K2 and subsequent videos he explained how K2 puts calcium in your bones instead of your arteries. I have no idea if the K2 or D3 or both were the reason for this but it was a welcome “side effect” of yet another Dr. Berg lecture. Hats off to you sir!

    • @Dr. Eric Berg DC
      So it’s better if I eat a lot of fat like lard or MCT OIL
      Instead of protein and carbs and no sugar at all
      So I don’t spike my insulin levels right Dr Eric Berg DC ?
      And also eat a lot of celery too right ?
      For the fiber intake
      This will help me burn a lot of fat right ?

    • @Ritz Kola That’s tough. Is it eczema? Eczema oozes & itches. Oatmeal soap helps but neem soap helped me the best, my eczema is gone. It was not on my face though. Are you drinking enough minerals & vitamins during fasting? Toxins need to get out. Does it affect your scalp? The white tongue…how’s your glucose? Are you insulin resistant? How’s your urine ph? Another thing I use is clay, for washing toxins off my skin. Clay and apple cider vinegar, used internally & on my face & hair. When oozing keep it moist with vaseline, you don’t want scabs.

    • @bree Nguyen My D3 K2 was from the company Human(n). Spelled with the (n) superscripted above the other n. I have also seen it spelled Humann. They are the makers of super beet chews also in which I take daily,

  17. Thanks to your videos I’ve lost over 35 lbs, and just had my lowest morning blood sugar reading at 92. Life changing is all I can say.

    • There is a thing called meta mucil ( fiber supplement available at every grocery and pharmacy store), it helped me a lot to suppress my hunger and feeling fuller for longer , as you keep fasting you will get use to it. I always thought that I have sugar tooth , can’t resist sweets but I was wrong.
      When you fast only drink water , don’t eat anyyyy thing not even a pea or peanut. And meta mucil can help you to reach your goal as freshman to fasting.

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