The 7 Intermittent Fasting Mistakes that Most People Make


Try these tips to avoid the biggest intermittent fasting mistakes and boost your success on your health journey.

What Nutrients are Recommended on OMAD (One Meal a Day)?

0:00 Introduction: Common intermittent fasting mistakes
0:10 How to avoid intermittent fasting mistakes
11:40 Make sure you can always find unfiltered health information by signing up for my newsletter!
12:03 Learn more about how to do intermittent fasting!

There are seven big mistakes people make when they start intermittent fasting. Today, I’m going to cover what they are and how to avoid them.

The biggest intermittent fasting mistakes:
1. Eating too much of the wrong foods when not fasting, like peanut butter, almond flour, and keto bars or desserts
• Consume organic Valencia peanut butter.
• Consume celery with your peanut butter.
• Consume other types of nuts.
• Include healthy, high-quality foods in your diet, like meats, eggs, fish, and vegetables.

2. Not doing keto and intermittent fasting together
• Doing keto and intermittent fasting together will make fasting easier and boost your results.

3. Doing low-result patterns of fasting
• Choose a pattern that includes one to two meals a day with no snacks between your meals.
• Try to go as long as you can before you have your first meal.
• Try to make your eating window only two to four hours and your fasting period at least 20.

4. Stuffing yourself
• Your body consumes your own fat when you’re not eating food.
• Don’t worry about how many calories you need to consume. Instead, just think about what you feel comfortable eating in your meal.

5. Not taking B vitamins and electrolytes
• Your body demands more B vitamins and electrolytes when you’re fasting.
• Get B vitamins from a natural source like nutritional yeast.
• Consume a high-quality electrolyte product with high amounts of potassium and no hidden maltodextrin.

6. Not doing the healthy version of the keto diet
• Avoid dirty keto and do Healthy Keto® instead.

7. Stopping if they plateau
• You may lose more weight at first because it’s water weight. After you lose water weight, your weight loss may slow, but you’re burning fat—this is normal.
• There are things you can do to speed up the process, like fasting longer, cutting your carbs lower, doing periodic prolonged fasting, exercising, sleeping longer, reducing stress, and taking berberine or cinnamon.

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 avoid making common intermittent fasting mistakes. I’ll see you in the next video.


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  1. @C.N.1 on November 1, 2023 at 10:29 am

    ❤ Thanks again, Dr. Berg, for your structured teachings! Maybe we can save more people from running red lights, flying through stop signs, feeding their kids Takis chips/nuts, and other brain damaging excitotoxins while vaping in school parking lots. ☀️Have a great day!

  2. @kd1872 on November 1, 2023 at 10:41 am

    Started cross fit, actual classes not just on my own. It’s interesting, people are telling me how hard it is, how much my body is going to hurt etc. I’m not experiencing any of this, I seem to doing better then others that have been there much longer. The instructor’s seem interested, they don’t know about omad keto. Not bad for 58.

  3. @seattlesix9953 on November 1, 2023 at 10:46 am

    After starting keto and making these mistakes and trying different approaches for 15 months, now everything is stabilizing at the point of true OMAD and 20:4 IF. Major improvements are found in the lack of cravings and consistent weight. Too many other improvements to list here. Am very wary of restaurants and haven’t gone to one in 3 years but willing should the need arise

  4. @elsatesfam5229 on November 1, 2023 at 10:51 am

    I’ve been doing OMAD and absolutely love how I feel. Going to try alternate day OMAD for November & reap even more benefits. Thanks Dr Berg!

    • @rickd438 on November 1, 2023 at 10:59 am

      @elsatesfam5229 What do you eat to not get hungry or have cravings with OMAD?

    • @elsatesfam5229 on November 1, 2023 at 11:35 am

      @rickd438 currently I have 4 eggs scrambled in coconut oil, some type of meat (beef/pork/chicken), coffee with MCT and sugar free chocolate. I also take supplements, vital greens, ACV & lemon water. Occasionally I’ll do chicken Caesar salads too. I will sometimes have a craving for something crunchy so will pistachios, and if I want a baked good will make a keto dessert.

    • @rickd438 on November 1, 2023 at 12:00 pm

      @@elsatesfam5229 Thanks

    • @21tyson55 on November 1, 2023 at 1:27 pm

      I highly advise you go for it! Seeing as you already have experience with OMAD the transition will be relatively easy. A couple years ago I used to do omad then transitioned to omad rolling 48s like you. 1 meal every 48 hours continuously. You experience almost no hunger and people find it ironic when I tell them the less you eat, the less hungry you are. It’s true! The only thing you experience will be the occasional craving or simply the mental desire to eat as we’re trained to be constantly eating or planning our next meal. Once you deny your thoughts it’s smooth sailing. That 48 hour omad became 72 hour. It entirely changes your relationship with food and puts YOU in control versus food controlling you. Food no longer becomes a thing of pleasure, but simply nourishment and fuel as God intended. God bless you on your journey. You got this!

    • @Drberg on November 1, 2023 at 3:31 pm

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

  5. @josephburns-zd2kr on November 1, 2023 at 10:52 am

    I’m 56 years old, and I’ve been on your version of a healthy keto for 1-1/2 years now. Also, your fantastic supplements. About 6 months now doing (OMAD), I’m very fortunate not to make any of those 7 mistakes. This has dramatically helped and changed my life and improved my a-fib if not corrected most of it, and my brain overcome a (schiymic) stroke over 3 years now. There’s no way I’m planning to go back to my old bad eating habits and prescription medications. I have never in my life felt better as far as thinking clearer, energy, strength, stamina, and so much more. Thank you so much, Dr. Berg, for your best information out there on keeping us healthy!!!

    • @eatwhatukiii2532 on November 1, 2023 at 11:17 am

      One issue with morning fasting, especially after 50 is lots of people that age often have chronic medical conditions they need to take medications for, which need to be taken in the morning WITH food. That means they need something in their stomach. Balancing this can cause issues.

    • @josephburns-zd2kr on November 1, 2023 at 11:39 am

      I totally understand that. I was on numerous prescription medications before starting on healthy keto for 25 years. I gradually worked my way off those meds. Believe me, it didn’t happen overnight. Good luck to those who are willing to get better health!

    • @donnacharles7348 on November 1, 2023 at 12:11 pm

      @@eatwhatukiii2532then move up the eating window I don’t think his point is to not eat in am but rather start when hungry. Also the amount of food with prescriptions doesn’t have to be that much.

    • @josephburns-zd2kr on November 1, 2023 at 2:38 pm

      @donnacharles7348  I’m already adapted to (OMAD) 20 or 24 fast every day. A lot of hard hard work and self-discipline have got me to where I want to be now. Hard work pays off 💪

    • @Drberg on November 1, 2023 at 3:25 pm

      Good job. Keep up the good work. Would you like to share your Keto/ IF success story on my website? I’d be happy to see your story there. Feel free to upload your story here:

  6. @zhoreashara6529 on November 1, 2023 at 11:32 am

    Always so motivating! 💪 I have started with 16 hr fasting since last year and now I can do even 22 hr. Thank you Dr Berg!

    • @Drberg on November 1, 2023 at 2:20 pm

      Fantastic! Well done!

    • @anastasiabeautyy1864 on November 1, 2023 at 11:36 pm

      De berg I’m doing two meals a day 20 hour fasts to start is this still be dry good for weightloss etc?

  7. @gabrielgutierrez7580 on November 1, 2023 at 11:43 am

    Going to start doing everything you teach Dr. Berg. I feel absolutely terrible every day. I’m hoping I can turn things around before they get worse. Thanks for all the great information!

    • @Drberg on November 1, 2023 at 2:24 pm

      No problem. Wishing you good health!

    • @eddysgaming9868 on November 1, 2023 at 6:16 pm

      Stick with it. I’ve lost 120 lbs and my wife 90. Any craving you have for sugar and carbs will eventually leave. You’ll be amazed at how much influence our poor diets had over our overall health and mood.

    • @evi1kitty642 on November 10, 2023 at 4:15 pm

      Sounds like a great idea 💡Please start; healthy Keto and fasting window that’s best for you. I started doing keto 6 months into Covid and lost 32 pounds within a span of 5 months. When I added intermittent fasting it really made everything better. Overall, I remember my mood and mental clarity improved. In recent months I “relapsed” and it’s the worst thing that happened. Too many headaches upon waking up, unnecessary cravings and brain fog. Also, the level of eating when NOT actually being hungry is insane. I started with 18/6, but 20/4 just feels right to me. Recent 72 hour fast was a first for me as I’ve only ever mostly done 48. Regarding your post I connected with the always just feeling terrible.

  8. @PauloGaetathe_original on November 1, 2023 at 12:53 pm

    I have been doing IF for more than a year now and what you said in this video makes a lot of sense. Thank you very much for the excellent information that you share. I’m really sorry that YouTube is now censoring you. It must be pressure from their advertisers in the food industry.

    • @willj8814 on November 1, 2023 at 5:52 pm

      He’s not being censored

  9. @Toyae86 on November 1, 2023 at 2:09 pm

    Great information, Dr. Berg! You have helped me so much since I’ve found your channel! Appreciate everything you do! ❤️

    • @Drberg on November 1, 2023 at 2:55 pm

      My pleasure! Glad to help!

  10. @nordmannordmann on November 1, 2023 at 2:40 pm

    When I started doing the intermittent fasting combined with a low carb diet, in little over 2 months I lost 20 kilos. I went from being 95 to 75 kilos. So it clearly worked very well for me.

    • @TheGreatSalsaMan on November 1, 2023 at 3:53 pm

      That doesn’t sound super healthy losing 45 pounds that quickly…… must be overestimating your loss or you’re eating very little as to lose 1 pound 3500 calories need to be burned and the average healthy adult male needs to consume 1800-2200 calories per day.

    • @e.lectricity6396 on November 2, 2023 at 12:03 am

      ​@@TheGreatSalsaManI did 35 lbs in 3 months. Average fasting duration is about 17 hours daily. Only two meals per day…same amount of food (my two meals are feasts of meat, eggs, cheese and leafy greens) Zero snacks. I also do light calisthenics workout every 2-3 days. At 45, went from 195 to 160 and now all muscly after being “skinny fat” for the last 25 years. Discipline is the key. Do not reduce calories. But make them good calories and stick to the new way of doing things. Discipline is #1!

    • @nordmannordmann on November 2, 2023 at 8:47 pm

      @@TheGreatSalsaMan No not everestimating at least, lol.

    • @theycallmeshaco612 on November 6, 2023 at 9:44 pm

      I lost 18 kg in 3 months and my weight is the same since 6 months

    • @R-uu7wo on November 27, 2023 at 3:00 pm

      Water loss made up for a big part of that weight loss. Your body retains less water when you reduce food intake.

  11. @StrawHatDabber on November 1, 2023 at 5:16 pm

    5:08 at age 30 I changed to OMAD no more than 8 hours before bed with a 24 consistent 24 hour fast but went to 72 hours at times. Lost 90 pounds in 60 days.

    34 still doing OMAD kept 120+ off and the healthiest I’ve ever been.

    Get after it.

    • @Blessednesting on November 1, 2023 at 11:10 pm

      90 in 60 days??!

  12. @loriematthews6418 on November 1, 2023 at 5:48 pm

    Great video! I’ve seen my numbers take a turn for the better…WAY better!
    I’ve lost 40 lbs in seven months.
    Thank you Dr Berg! 🙋💕
    Edit: Also, loving Dr Bergs supplements!

  13. @Silverback630 on November 1, 2023 at 6:22 pm

    I’m considering a 48 hour fast and have watched your videos for months. Thank you for that. My question is, would a electrolyte beverage like G Zero (zero sugar, but has sodium) be OK to use during the fast to replenish electrolytes ?

  14. @akhilsingh9884 on November 2, 2023 at 12:05 am

    Hello, Dr. Berg. I hope this message finds you well. I’m a big fan of your work, and your advice has been tremendously helpful to me.

    Recently, my mother was diagnosed with medullary thyroid carcinoma, and the tumour is over 23 mm in size. The doctor has recommended surgery within the next 1-2 months, and we’ll be visiting Mumbai for her treatment. However, it’s going to take about a month for all the necessary check-ups and test results before treatment can begin.

    I have a few questions:

    1. Would radioactive iodine or ablation treatment be a better option than surgery for her condition?
    2. What can she do or eat, or how should she conduct herself during this time period so that the tumour does not get any bigger or spread?

    I have been watching a lot of your videos, and I have come up with a plan for her:

    Water fasting (eating one time a day)
    Cruciferous vegetables
    Brazilian nuts
    Vitamin D3

    I would greatly appreciate your insights and any additional advice you can offer during this challenging time.
    Thank you for your valuable guidance. Pls keep doing the good work.

  15. @Lance54689 on November 2, 2023 at 9:46 am

    I’ve been doing low carb(not really Keto), IF, whole foods for almost five years. 2MAD 18-6 to 19-5. It has worked very well, continues to work. More importantly, it is the only thing that has ever worked for me. Everything in this video is something I’ve run into, and this is solid info.

    • @Drberg on November 2, 2023 at 10:31 am

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

  16. @msdawn5720 on November 2, 2023 at 10:05 am

    I did a 7 day fast after I broke my foot Aug 8th this year I was desperate and did not have time or patience for the down time. I have to say I think it helped speed up the healing process. I mostly noticed the bruising disappear practically over night. AND while it didn’t help with the crazy night time pain if I kept moving in the day time it seemed to help the pain and inflammation. I felt like I should do it again and probably even like once a month but never committed to that and now am like 90% healed and just waiting for my foot to go back into a normal shoe again. I am a believer in the imune system I remember when I first found Dr. Berg he was the first Doctor I’d ever heard before that shared this information about health and healing. I am so grateful for his videos and I’m watching the shift taking place all around me. 🤙🏼Go Doc go! 😇

  17. @JayyyTee1 on November 3, 2023 at 1:10 pm

    Hello Dr. Berg, thank you so much for all the informative videos. I had a question, I am 25 years old and I usually have my first meal around 2-3pm right after resistance training, I also train Jiu Jitsu / Muay Thai at 5:30pm some days at 6:30pm and don’t get home to eat my second meal until 8:00pm. I really don’t enjoy eating that late but I know I need too at least get another nutritional meal right after training. Is there another way you would recommend I can go about this ? Maybe replace meal with a shake ? I’d appreciate any advice, thank you.

  18. @ninac7825 on November 11, 2023 at 4:52 pm

    I started following your advise dr Berg and I feel more energy and less cravings just as you explained. I am so excited to heal and improve my body. I am so greatful that you are willing to share this jnfo.

  19. @cutepandabear2012 on December 9, 2023 at 10:13 am

    Eating gluten is the 8th mistake, which in my opinion, should be at the very top of the list. But I agree with everything else! ❤ Thank you, Dr Berg! ❤

  20. @owenlee8614 on December 18, 2023 at 5:22 am

    Dr Berg, I’ve been intermittent fasting for a couple of months, 4 days on 3 days off snd it had helped me lose s good bit of weight that I couldn’t do with keto. With the holidays this week I’m off but have developed a new problem and wondering if I screwed up my system. I now am allergic to dairy, I never was allergic to anything. I had some ice cream and my lips and tongue swelled up bad. Talked real funny for about an hour and broke out in hives all over. I had no clue what was going on till pharmacist told me it was a dairy allergy. Anything I can do to get rid of it? Thanks

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