Slow Metabolism Is a Myth (Not Kidding) – Dr. Berg

Does dieting cause a slow metabolism? Learn more about metabolism and discover the best diet for stubborn weight.

For more details on this topic, check out the full article on the website:


0:00 Introduction: Metabolism and weight loss
1:05 Do diets slow your metabolism?
3:45 Calorie restriction
5:45 Intermittent fasting vs. calorie restriction
9:27 Traditional diets vs. keto diets
11:22 Metabolic confusion diet
13:28 Learn more about the best diet for stubborn weight!

Let’s talk about why it’s so difficult for some people to lose weight and keep it off.

Dieting is similar to famine. If you have difficulty losing weight because you’ve dieted for many years, your body is likely compensating for survival purposes.

You don’t have a slow metabolism—you have an enhanced metabolic efficiency. Once you understand the right problem, you can attack it with a better solution.

People who restrict calories are more susceptible to nutrient deficiencies, which can affect their hormones. Your body can also adapt to lower amounts of calories, causing it to burn less fat, making it harder to lose weight.

Intermittent fasting differs from calorie restriction for a few reasons. When done correctly, you have less hunger and fewer cravings with intermittent fasting. Intermittent fasting also has unique health benefits that you can't get with a calorie-restrictive diet.

It’s important to do the Healthy Keto® diet along with intermittent fasting so you don’t create imbalances in the body.

You also adapt your body to run on ketones when you do intermittent fasting. This is a situation where you’re burning your own fat. Even though you might indirectly reduce your calories by consuming fewer meals, your body still burns fat fuel.

If you do calorie restriction without going low-carb, you could easily find yourself in a situation where you can't tap into your fat. Instead, you may tap into your muscles because your carbs and insulin are too high. If you have high insulin, you can’t burn fat.

I don’t consider the Healthy Keto plan and intermittent fasting a diet because you can easily do this long-term. This is a lifestyle change that doesn’t even feel like a diet.

Healthy Keto and intermittent fasting have incredible benefits to support your health and weight loss. But, if you find it difficult to do the Healthy Keto diet, you may want to try the metabolic confusion diet for a little while until you feel ready to take on the Healthy Keto diet with intermittent fasting.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and 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, 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 slow metabolism and increases your awareness of the best diet for stubborn weight. I’ll see you in the next video.


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  1. @Sunshinemakesmehappy808 on October 8, 2023 at 10:06 am

    I am not overweight, I am UNDER HEIGHT. If I were 6’3” I’d be the perfect weight.

    • @dertythegrower on October 8, 2023 at 10:33 am


    • @dertythegrower on October 8, 2023 at 10:35 am

      Eat less in the morning, do kore movement with your legs and arms… and coffee.. greatly helps reduce hunger (use skim or lower fat milk to coffee). i win.

    • @joannbedolla1613 on October 8, 2023 at 10:41 am

      😂😂😂😂😂 nice

    • @akanshsrivastav8269 on October 8, 2023 at 10:42 am

      Yea it’s all about perspective man the sinking of the Titanic was a miracle for the lobsters 🦞 on board the Titanics kitchen

    • @shirleyellis9708 on October 8, 2023 at 10:42 am

      😂😂that’s what I say .

  2. @swordofspirit4845 on October 8, 2023 at 10:10 am

    If you were my doctor, I would for sure go to the Doctors more often. You help and educate people at the same time, listening to you speak is time well invested. Thank you for the videos and knowledge.

    • @homedevice8332 on October 8, 2023 at 10:32 am

      totally agree….years of listening to Dr Bergs wisdom here always has me wishing I could have him as my local doctor. Thank goodness for Dr Berg being so generous in sharing so much here online at least 🧡💛

    • @lisk2142 on October 8, 2023 at 7:11 pm

      If Dr. Berg were your doctor, you wouldn’t need to go to the Doctors more often! 😉

    • @swordofspirit4845 on October 8, 2023 at 8:35 pm

      @@lisk2142 True!! 😃

    • @JohnSmith-tk2bx on October 12, 2023 at 5:15 am

      His demeanor is quite pleasant but you’d be much better off seeing a physician, not a doctor as I am a doctor too. Just not a physician so we aren’t trained on this aspect of health. Not hating on him just want to clarify

  3. @jamesijeh4225 on October 8, 2023 at 10:15 am

    Thanks Dr. Berg for the daily videos….this work is highly appreciated by many of us .

  4. @marysh3840 on October 8, 2023 at 10:40 am

    Dr. Berg has helped so many people, me included. Thank you, Dear Dr. Berg.

    • @Drberg on October 8, 2023 at 11:32 am

      Very glad to be of help.

    • @raineedaytinyfilms on October 8, 2023 at 2:29 pm


    • @mransari4786 on October 10, 2023 at 5:47 pm

      Dr please make a video on all enzymes which we need

    • @mosesCordovero-uw5vw on October 11, 2023 at 12:00 am

      @@DrEricBergDC is the third greatest human being in the history of the universe! Dr Eric Berg for Vice President in 2024!

  5. @rickthain8538 on October 8, 2023 at 10:56 am

    Thanks Doc, really struggling to lose weight again. 63 year old diabetic male that has been following you for years. I started taking Testosterone shots a few months back, and i think i have more energy, but my hunger and cravings has skyrocketed. Im up 22 lbs this year, some from a stressful event with my wifes health. She’s better now, but i can’t seem to be able to get back into my OMAD lifestyle from before. I recently had a CAC test as you recommended, and was amazed my numbers were zeros like yours. How can i fight these food addictions and get my life back? Is the Testosterone keeping me hungry all the time? I do resistance training and long walks but not consistently there either. Im starting over my keto journey. Have considered carnivore, but i love my salads. Not sure i can do it. Help! And thanks again for all you do.

    • @clydebethatway7485 on October 8, 2023 at 12:07 pm

      Rick when they give you testosterone shots. Your body stops, making its own testosterone. Speaking from experience. Stop taking testosterone shots your back the way it on. By test boost. It helps your body make its own testosterone.

    • @sociopathmercenary on October 8, 2023 at 12:21 pm

      Are you incorporating a low carb diet? I find that, the more carbs I consume, the harder it is to control my cravings. I attributed most of that to the spikes and dips in my blood sugar.

      Every couple of months I’ll take a couple weeks off so that I can enjoy pizza, breads, pasta and other foods that I love. Going back on low-carb after those breaks is very difficult for me. The only consistent way I found to erase my cravings and get me back on track is to do a 3 to 5 day fast, after I am back in ketosis.

      This works for me at 52 years old. Perhaps this might help you as well.

      Of course, regardless of your path, it all comes down to discipline in the end.

    • @seattlesix9953 on October 8, 2023 at 1:51 pm

      Not sure why the additional hormone therapy was deemed necessary? Using adaptogens helped reduce the cravings in my case, but the macros do the heavy lifting. Currently at 5%C, 20%P and 75%F for 18 months now with little to no pre-pasteurized products

    • @davidbrown9858 on October 10, 2023 at 4:04 am

      Try acupuncture it helped me

    • @ge0ne0 on October 11, 2023 at 1:03 pm

      I was right where you are. I was pre-diabetic though. I started by making conscious decisions about snacking and eating and then dabbled into Int. fasting. Less junk and more protein. Make conscious decisions, even small ones like less sugar in your coffee and you’ll start to see changes.

  6. @dawnelder9046 on October 8, 2023 at 10:58 am

    When I went low carb I actually increased my calories. I spent decades starving myself fat and sick on 1200 low fat, high fibre calories a day. Had an active job and went to the gym. Barely fit a size Canadian 18.
    Now I eat when hungry. Close to 2000 plus calories a day. Size 6/8.
    Fourteen years now.

    • @tanyakilbane7636 on October 8, 2023 at 3:11 pm

      This !!
      I used to be anorexic . I had an intervention, didn’t like it but it saved my life. It is so uncomfortable to eat while not hungry.
      It is a terrible feeling.
      There are some many people in dead end jobs that savor their half hour lunch break , and end up stuffing unnecessary calories for months, even years to their detriment.
      Even worse, free sugary treats and coffee. No wonder why we have such an epidemic
      Diverticulitis is a thing, and it is scary too. Quit shoveling foods down our throats when not hungry!

    • @MiteshDamania on October 8, 2023 at 10:01 pm

      What was the fix?

    • @avarysse5782 on October 9, 2023 at 10:18 am

      @@tanyakilbane7636 But you have to eat wisely so that you are not hungry for longer periods of time. All my life I avoided ALL fats – good and bad so I was always hungry & wanting to eat & that ended up turning into an eatngdys 0rder the opposite of yours. This has been decades until finally finding out only 4 yrs ago that we weren’t told truth about foods. Now I can control this so much better, I’m not constantly so so so hungry.

  7. @ramekul9746 on October 8, 2023 at 11:06 am

    I’ve been Keto for 6 years. The least intuitive part of this is the body’s use of your own fats for daily fuel requirements. You literally carry your caloric stores with you everywhere you go. No more hunger 😊

    • @havuckofp on October 8, 2023 at 4:48 pm

      Eventually have u lost too much weight? Or do u reach a point of equilibrium where your body does ok and maintains low body fat

    • @para97v on October 8, 2023 at 5:58 pm

      @@havuckofpyes theres a point of equilibrium

    • @quickpstuts412 on October 8, 2023 at 6:02 pm

      I am fairly new to keto and I absolutely love the fact that I don’t crave sugar or get hungry!!!

    • @havuckofp on October 8, 2023 at 6:20 pm

      @@para97v I’ve never stuck with it long enough but I have exceptional results if I do

    • @Dostav on October 8, 2023 at 6:48 pm

      It’s not like it’s only on keto

  8. @misssunshine7408 on October 8, 2023 at 11:09 am

    Thank you so much dr for all of the information you provide on every single issue which other doctors don’t give even if they’re paid in hefty amounts 😢

  9. @Mistressofthegroove on October 8, 2023 at 11:17 am

    I think this is your best ever video Dr Berg, in one take you have explained everything about my dieting life and motivated me to start again with keto and IF this time! So much great info and advice, thank you!

  10. @MrRabiddogg on October 8, 2023 at 12:50 pm

    When I followed the FDA/USDA recommended diet, I went from the upper 270s (still overweight) to over 425lbs. When I found a doctor that told me to go low carb I dropped down to 245. When I went full keto I dropped to about 200lbs but my waist went from 60 to 33 so most of the current weight is muscle

    • @Drberg on October 8, 2023 at 1:56 pm

      Awesome. Thanks for sharing your experience here. Stay safe and healthy!

    • @NewDarkKnight on October 8, 2023 at 7:56 pm

      60 to 33 is insane! Respect to you

    • @MrRabiddogg on October 8, 2023 at 10:28 pm

      @@fahad8834 thanks. it took long enough though. And the first exercise program I did in the weight loss journey was walking. believe it or not when you are carrying 200 extra lbs, a half mile walk burns a lot of calories.

    • @KTK44 on October 9, 2023 at 6:51 am

      so basically you just lowered your TDEE intake, wow shocking…

    • @NewDarkKnight on October 9, 2023 at 8:23 am

      @@MrRabiddogg yes. I’ve lost around 40lbs. At the start i was losing a lot of weight just by walking. Now i am at a healthy weight. Doing resistance training. Focusing on mucle building. 30min cardio doesn’t really do much anymore. So i only walk 60-90 min every week.

  11. @winningvictory on October 8, 2023 at 6:31 pm

    I so respect how
    Dr. Berg speaks unfiltered medical facts/truth regarding proper nutrition, dieting, and overall health & wellness!
    He tells it like it is; without any verbal additives or preservatives!

    • @Drberg on October 8, 2023 at 8:18 pm

      Thank you! Be well!
      -Dr. Berg’s support team

  12. @williampatrickfurey on October 8, 2023 at 8:06 pm

    I’ve been lacking sleep this last week and already noticed muscle loss and thusly some fat gain(assuming it’s unhealthy). Thanks for bringing up these topics

    • @Drberg on October 9, 2023 at 2:15 am

      No problem. Thanks for watching the video.

  13. @enessengul219 on October 10, 2023 at 12:50 pm

    Thank you Dr. Berg 🙂
    You helped me improve my lifestyle and love in myself. Eating what I love(alot of greens, high volume low calorie etc), not eating sugery things anymore, cause yeah, i have no urge to do that anymore and my old self disgusts me kinda.
    Down already 23Kg since the Beginning of August 🎉

  14. @monicasharma8160 on October 10, 2023 at 7:49 pm

    Dr Berg. I’m so used to your videos coming up a few times a week !!
    I’m really sad that it is not now. This is awful. !!
    I’m from India and you have helped me so much ❤️where has freedom of speech gone 🙁

  15. @ari3lz3pp on October 11, 2023 at 4:34 am

    I remember learning that sea turtles and other animals that have long average lifespans have slow metabolism. And I started to feel cautious of the push to “make your metabolism faster”.

    Also I’ve seen many people more overweight than I am, by a lot, that are much more active and don’t seem tired. It blows my mind, since I gained weight with my first pregnancy (that I haven’t been able to lose much of), I rarely have as much energy as I once did. I feel the weight in my joints….so it blows my mind.

    But the problem could be more about nutrient absorbtion vs weight alone I see.

    It makes more sense because I was “diagnosed” with IBS after my pregnancy as well. (The doctors asked me questions, had me on an elimination diet for half a year then told me I have IBS). Lol

  16. @ge0ne0 on October 11, 2023 at 12:59 pm

    I started Intermittent Fasting about three months ago when my doctor told me I was 236 pounds and pre-diabetic. I have very bad legs from Army injuries and wasn’t sure what I could do physically. Then I found Dr. Berg’s videos. Since then, I’ve lost 25 pounds by mixing in Intermittent fasting and switching up my calorie intake after a few days to keep my body on its toes. I’m now at 213 pounds and no longer pre diabetic. It’s been working great! My gf was heavily against it originally but when she saw the results she is now even more into it than I am.

    • @freedomtruth3671 on October 13, 2023 at 5:42 pm

      When you say switch it up and cut your calories what do you do? I am interested in this.

    • @ge0ne0 on October 13, 2023 at 9:01 pm

      @@freedomtruth3671 Most days I try for 16 hours of fasting. Then a couple days a week, which I switch up every week, I eat whatever I want within reason, while still paying attention to carbs and sugar intake and really trying to limit those but I do usually sneak in a sugary desert once a week. If I do the dessert I limit my sugar even more the next couple of days. My life used to be eating literal bags of sugary snacks a couple times a day. Now I have maybe two teaspoons of sugar throughout my day (compared to probably 30+) and maybe some toast or an English muffin with three eggs instead of sugary cereal or donuts or BOTH and that’s it. My next step is to eliminate the sugar completely and then the carbs. I’ve already reduced the numbers tremendously and my bad cholesterol has dropped 50 points on my last blood test.

    • @freedomtruth3671 on October 23, 2023 at 1:15 am

      @@ge0ne0 What about fruit? It is natural predigested when ripe. Thank you

  17. @jeffs.8970 on October 11, 2023 at 1:40 pm

    I started fasting for 16 hours per day and cut out 98% of my carbs.

    I was not really overweight. But, now I’m dropping to my ideal weight.

    The thing I was amazed about is that I do not get light headed any more if I miss a meal. I also have more energy and feel great.

    I was also surprised that I can play 2-3 hours of pickleball while fasting with no problem.

    Thank you.

  18. @freedomtruth3671 on October 13, 2023 at 6:04 pm

    Thank you Dr. Berg for posting the studies as you do. It is very helpful as I am one who likes to research things for myself. Really cool!!!!

  19. @joelyfpv7075 on October 14, 2023 at 10:44 am

    Berg mate you have helped me so much, I’m mainly keto and have never felt better, if I eat crap I feel crap my body just doesn’t want crap anymore

    Also I’ve quit smoking and your vids on smoking are good too 😃

    Stay healthy that’s the key ❤

    You look great btw, you actually look better now your older haha

  20. @alid5867 on November 13, 2023 at 4:08 am

    I remember eating less than 1000 calories a day and barely being to maintain my weight if I ate any over than that, now I regularly eat 2000 calories a day and am the same size as I was then! Also it’s thank to you Dr. Berg, intermittent fasting is a God send.

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