October 14

3 Ways To Do Intermittent Fasting: Easy, Medium & Extreme

47  comments

Dr. Becky Fitness – Intermittent Fasting is a great way to increase fat loss. In this video, I show you 3 Ways to do it ranging from easy to extreme.

Intermittent Fasting works because it allows your blood sugar and insulin levels to stabilize at a low level. Because insulin is a fat storing hormone, when it is kept low, fat can be released from your fat cells.

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More Videos by Dr. Becky:
More of Dr. Becky's Intermittent Fasting Videos:
What Can You Eat on a Low Carb Diet? (Full Food List)
5 Low-Carb, High-Fat Foods to Eat Every day:
How to Make Weight Loss Easier after Menopause:

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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. 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. Gillaspy 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. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.


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  • Thank You!!!!! Gratitude galore! Thank you for your wonderfully delivered info. Very quick clear and straight to the point along with lots of great wisdom too.
    I’m 48 and experiencing “the changes “ and becoming ever increasingly aware my workouts of yesteryear no longer doing the trick as I’m beginning to have for first time in my life “health issues”.
    Ive started fasting while also searching for your channel exactly. Thank you again💕

  • Dr. Becky you are amazing… All this makes so much sense! I no longer eat all the time! Been doing this for a month! Losing weight, no blood sugar spikes or being drowsy( which I HATE)! This has changed my life!!! Meaning I FINEALLY have one!!! Love you for caring and sharing!! I’m also working with a really great coach!😘❤️‼️

  • As a woman who has been doing low carb for almost 2 years now that just turned 50. I have lost 55lbs total, 14 in the past 3 weeks. Nature made magnesium high potency soft gels 400mg, and switching to Himalayan pink salt has made a huge difference in how I am loosing weight and how I feel.

  • I do a 18:6 fast and have cut down carbs and sugars. It is easy to do, free and I seldom feel hungry while fasting. You start slow and over a few months you have your desired fasting regimen and your body has adjusted to eating less food and eating all day long. No drugs and no doctors insisting that fasting doesn’t work. I think for most people, it will work. My food bill is at least 30% lower. My blood pressure is lower and my acid reflux problems have gone away.

    • Morning
      I ate 5 almond, 4 walnuts, 2 dates
      Two white boil eggs or
      Scramble eggs Wit spinach,carrots and mushrooms or
      Oats milk shake wit berries or
      Oats banana pancake

      Lunch
      Orange and green apple
      Something add any one more fruit

      Dinner
      Veg or non Veg gravy with
      Wheat bread or
      Chapati or
      Quinoa

      Drink 3 liters hot water

      Now started exercise for 30 minutes in the morning.. hope loss 8 kgs more
      I update my weight lost in end of April

  • Doc, I’m in the middle of an extremely extreme fast. Three weeks ago I started out at 182 lbs. I have been limiting myself to 200 calories per day. What does that look like ? I have a few combinations but a can of sardines and a punnet of blackberries add up to 200 calories. I am now at 159 lbs a loss of 23 lbs in three weeks. Best of all I don’t feel hungry and I feel great. I’m a diabetic…..I used to take about 60 units of insulin per day now I only need 5.
    We have been taught to believe that if we go without food for three days we will die. Nothing could be further from the truth. Many of us are carrying around our waists a 50 day ration pack.

  • My eating window is 12 noon to 6 PM. This is working great for me. I’m never hungry and I’m losing every week! I also exercise before I eat also and I think this helps too!

  • This was such a clear and concise presentation. Thank you. I have started with the intermittent fasting last week. I also started running again which has helped to lose weight. My weight was at 235 at the beginning of the fast and I have lost 10 lbs. My ultimate goal is to go down to 185lbs. I am 6ft tall and I noticed that my clothes were fitting tighter and my young son told me that I had a belly… LOL… Hopefully I will be adding a six pack soon

  • I feel Intermittent Fasting was the most effective thing I did to transform my health over the past 2 years. Combined with a Ketogenic diet, I came off all meds and brought my A1c down from 9.9 to 4.9 WITHOUT meds.

  • I have been doing 12-14 hrs daily . Some days 16/8. It helped me to loose wt . 21 lbs in 6 mths. I m 68 yr old. I have stopped sugars+ lowered carbs.
    It works well. I m preparing for 24 hr water fast.

  • From 250 to 190!and still going I literally just started to eat a chicken salad every day one time a day with water all day some exercise and 3 months later 6 inches of my waist

  • I did an intermittent fast from 1800 yesterday to 1200 today as I had rummaged through a big stew dish – and filled the dish up twice. full of vegetables, liquid and a neck of lamb. I enjoyed the midday meal far more than if I’d had a morning breakfast. While I do have 3 meals a day normally, I often go somewhere between 12-12 and 14-10 with the exception of later evening gym workouts and the nights I go dancing. I’ve dropped to 2 slices of whole meal bread from 4 during the past 5weeks and I’ve drastically cut down on refined sugars.

    I still have oats (I really benefit from them being a Celt)with raspberries, blueberries and blackberries. The problem is however, if I cut out all carbs then I will wind up looking ill and ridiculously thin. I’ve already dropped half a stone in about a month reducing the things I have already and I’m now about 9stone12 when I wake up at just under 5’9 (straight out of bed nearly 175cm maximum)and I generally have been going to the gym to build up a reasonable muscle frame for over 20 years, and being naturally skinny, I don’t want to revisit those under-developed looking days again.

    I do need to tweak my diet however and go more palaeolithic in nature while siding with whole foods and vetoing the processed carcinogenic foods and I’ve got it around 90% right, but the older I become, I find that the mistakes outweigh the benefits to a higher degree. I have Aspergers so I think I’m more emotionally sensitive to the wrong foods and refined sugars create far more erratic moods with higher anxiety overloads.

    I’ve done a bread fast this week being off work and I can assure you, I haven’t missed it in the slightest. I may try sourdough spelt bread as a last resort at the end of the month however and if I don’t benefit from that then I will have to find something to replace it during the days I work (which is almost every day), and that’s easier said than done when I have no time to cook food at work, as I work outdoors.

  • Thank You & Your Husband for sharing his trip through Intermittent Fasting. (They can find the videos on his YouTube Channel). Great to see you two come together and I’m having high hopes for both of you. Like to see how he’s doing in six months and 1 year. God Bless You both! I’ve been 16-8 for a year now and will never return to the days of sugar. I have never been overweight, but it was my BP that made me switch a year ago. Now my numbers are amazing. Life is good & I’m Blessed.

  • 5 months of IF, and lost 20 kgs / 44 lbs! Started with 16:8 and now on 18:6, still chasing my target. First couple of weeks I was a Grinch, but now my relationship with food is so positive it’s almost miraculous 😀

  • Doing 17:7 with 4~5 times exercise a week – losing weights from the 2nd week and becoming energetic! It works!!

  • I’ve been doing no carbs, no sugar and no snacks for about 4 weeks, Wow , I have lost 12 pounds 😊.I’m going to do keto as soon as I’m adjusted more. Thank you so much.

  • Thanks for your informative videos. After looking at dozens of channels that claim to know all about intermittent fasting, I now get my information and motivation from just two – your channel and Jason Fung. I like how you give really good practical guidance and get straight to the point. No clickbait! After being hungry all the time and yet still stalling in my attempts to lose about 50lbs (at 67 years old) on a ‘low calorie’ diet, I went straight to 23:1. I eat a high fat meal once a day at about 2pm. After 2 days I didn’t feel hungry and I really enjoy steaks, lamb chops, salmon, liver and kidneys (I live in the UK so organ meat is readily available at the local butchers shop), all cooked in butter and accompanied by avocado, blue cheese, asparagus and occasionally some almonds. Grass fed free range meat is expensive, but when you only eat once a day the cost is manageable. I haven’t tried the fat fast but if I need a boost to my fat burning I’ll give it a go!

  • Thank you very much for this simple and concise explanation. I just started the 16:8 two days ago, so far so good. Excellent video.

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