Intermittent fasting has become an increasingly popular diet and lifestyle trend in recent years. It involves cycling between periods of eating and fasting, most commonly on a daily or weekly basis. There are several different intermittent fasting protocols, ranging from daily time-restricted eating to alternate day fasting. One of the most frequently asked questions by those new to intermittent fasting is: how many days per week should I be fasting? The answer depends on your goals, lifestyle and personal preferences. In this article, we’ll explore the different intermittent fasting schedules and provide guidelines on how to determine the best protocol for you.
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that involves regular fasting periods. During the fasting periods, you either dramatically restrict your calorie intake or don’t consume any food at all. The most common IF protocols include:
- 16/8 method: Fast for 16 hours per day, restrict eating to an 8-hour window.
- 5:2 diet: Fast or restrict calories to 500–600 per day for two non-consecutive days per week.
- Alternate day fasting: Fast every other day.
- One meal a day (OMAD): Eat one meal per day.
You’re still able to consume calorie-free drinks like water, coffee and tea during the fasting periods. The key is that you’re extending the normal overnight fast. For example, if you finish eating dinner by 8 pm and don’t eat breakfast until noon the next day, you’ve fasted for 16 hours between meals.
Studies show IF can help with weight loss, improve metabolic health, and support cellular repair processes. It may also boost brain function and prevent age-related mental decline.
Benefits of Intermittent Fasting
Here are some of the evidenced-based benefits of intermittent fasting:
Promotes Weight Loss
Intermittent fasting is linked to fat loss and reduced body weight. By limiting overall calorie intake, IF makes it easier to achieve and maintain a healthy body weight. Fasting also promotes the breakdown of body fat for energy.
Improves Metabolic Health
Fasting positively impacts several markers of metabolic health like blood sugar levels, insulin resistance, cholesterol profiles and blood pressure. It can lower insulin levels and increase insulin sensitivity.
Supports Cellular Repair Processes
Restricting food intake periodically promotes autophagy, the process where cells repair and renew themselves. This removes damaged cellular components and produces beneficial stress responses in the body.
Reduces Oxidative Stress and Inflammation
Intermittent fasting may relieve factors that drive chronic disease by limiting oxidative damage and suppressing inflammation. Markers of oxidative stress and inflammation like C-reactive protein are reduced with IF.
May Extend Lifespan
Animal research reveals intermittent fasting extends lifespan by protecting against obesity and metabolic disease. More human data is needed, but fasting triggers regeneration at the cellular level.
Improves Brain Function
Intermittent fasting boosts levels of brain-derived neurotrophic factor (BDNF). This protein is involved in learning, memory and mood regulation. It may also guard against Alzheimer’s and Parkinson’s disease.
How Many Days Per Week Should You Fast?
Now that we’ve covered the basics, let’s discuss how often you should be intermittent fasting during the week. There are several factors to consider when determining the optimal IF frequency:
Your Goals
Are you fasting for weight loss, metabolic health, disease prevention or anti-aging effects? This will impact how strictly you need to fast. For example, fasting 1–2 days per week can improve health, but you may need to fast more frequently for weight loss.
Lifestyle and Schedule
Make sure the IF protocol you choose fits with your lifestyle. If your job or family obligations make it hard to fast daily, choose a less frequent protocol. The key is consistency, so select a frequency you can stick with long term.
Hunger Levels
Fasting multiple days per week generally increases hunger. But some people handle fasting better than others due to factors like body composition and activity level. Gauge your hunger on different fasting protocols and find the optimal balance.
Preference
Some people enjoy the challenge of fasting and prefer daily protocols. Others struggle with hunger and energy dips, so less frequent fasting works better. Pick the protocol you find most sustainable.
Here are some guidelines based on your goals:
For overall health:
– 1–3 fasting days per week is sufficient for general health and longevity. This can simply mean extending overnight fasts to 14–16 hours by delaying breakfast.
– Alternate day fasting provides benefits by fasting every other day. This averages out to 3–4 fasting days per week.
For weight loss:
– Fasting 3–5 days per week can produce meaningful weight loss, especially when combined with a healthy diet on eating days.
– Daily intermittent fasting through 16/8 or OMAD protocols create a consistent calorie deficit to maximize fat burning potential.
For aggressive fat loss or metabolic disease:
– Fasting 5–7 days per week using extended daily fasting windows and/or alternate day fasting causes dramatic metabolic adaptations.
– People with obesity, diabetes or high cardiovascular risk may benefit from more frequent fasting like alternate day protocols. But medical supervision is recommended.
Here is a table summarizing the recommended fasting frequency based on goals:
| Goal | Recommended Fasting Frequency |
|---|---|
| Overall health | 1-3 days per week |
| Weight loss | 3-5 days per week |
| Aggressive fat loss or metabolic disease | 5-7 days per week |
Sample Intermittent Fasting Weekly Schedules
Here are some sample IF weekly plans based on common protocols:
1. 5:2 Diet
- Monday: Normal eating
- Tuesday: 500-600 calories
- Wednesday: Normal eating
- Thursday: Normal eating
- Friday: 500-600 calories
- Saturday: Normal eating
- Sunday: Normal eating
You fast two days a week on the 5:2 diet, so this averages to 2 fasting days per week. The other 5 days are normal eating days.
2. Alternate Day Fasting
- Monday: Fasting day
- Tuesday: Feeding day
- Wednesday: Fasting day
- Thursday: Feeding day
- Friday: Fasting day
- Saturday: Feeding day
- Sunday: Fasting day
Fasting every other day comes out to 3-4 fasting days per week. You alternate fasting and normal calorie days.
3. 16/8 Intermittent Fasting
- Monday: 16 hour fast
- Tuesday: 16 hour fast
- Wednesday: 16 hour fast
- Thursday: 16 hour fast
- Friday: 16 hour fast
- Saturday: 16 hour fast
- Sunday: 16 hour fast
This schedule provides a consistent fasting period 7 days per week by restricting eating to 8 hours. It can produce weight loss while still allowing a daily eating window.
Tips for Successful Intermittent Fasting
To make intermittent fasting work for you, focus on consistency and sustainability:
- Pick an IF protocol that fits your lifestyle and preferences.
- Follow a nutritious diet during feeding periods.
- Stay hydrated by drinking plenty of non-caloric fluids.
- Reduce caffeine intake as it may exacerbate hunger.
- Engage in light exercise like walking.
- Listen to your body and be flexible if needed.
Start gradually, like fasting 1–2 days per week for a few weeks before increasing frequency. This allows your body to adapt while minimizing side effects. Pay attention to how you feel on different fasting protocols and adjust as needed. Patience and consistency over the long-term leads to success.
Should You Fast Every Day?
Daily intermittent fasting can produce powerful results. However, fasting every day may not be realistic or necessary for everyone. Fasting just 1–3 days per week can still improve health. The key is choosing a frequency that’s sustainable in the long run.
Potential downsides of daily fasting include:
- Increased hunger and food cravings
- Fatigue and low energy
- Poor mood or irritability
- Reduced muscle mass if combined with heavy training
- Social challenges around eating
That said, many people thrive on daily IF. It provides consistent calorie restriction and metabolic benefits. Just pay attention to your body and take a break from fasting if needed. Achieving your goals weekly or monthly is more important than a rigid daily regimen.
Conclusion
In conclusion, the number of intermittent fasting days per week depends on your goals and lifestyle factors. For general health, 1-3 fasting days is sufficient. Weight loss may require 3-5 fasting days per week. Aggressive fat loss or metabolic disease can benefit from 5-7 weekly fasting days under medical guidance.
It’s best to start with a gradual IF approach like 12-14 hour fasts or fasting 1-2 days a week. Slowly increase the duration and frequency to allow your body to adapt. Listen to your hunger cues and energy levels so you can sustain intermittent fasting as a lifestyle. Achieving success weekly or monthly is more important than a rigid daily regimen. Be flexible and stick with the IF protocol you find most realistic long-term.