Intermittent fasting has become an increasingly popular diet and health trend in recent years. It involves alternating cycles of fasting and eating over set periods of time. There are several different intermittent fasting protocols, with some of the most common being the 16/8 method (16 hours fasting, 8 hours eating window), the 5:2 diet (5 regular eating days, 2 fast days per week), and alternate day fasting (fasting every other day). Supporters of intermittent fasting claim it can aid weight loss, improve health, and increase longevity. However, an important question arises – should intermittent fasting be practiced every day of the week without break? Or are rest periods needed from time to time? Here is a comprehensive look at the evidence surrounding daily intermittent fasting.
Potential Benefits of Daily Intermittent Fasting
Doing intermittent fasting 7 days a week has the potential to amplify some of the touted benefits of the diet. Here are a few of the key advantages claimed for daily intermittent fasting:
- Increased weight loss – By fasting daily, you increase your overall fasting hours for the week which may drive enhanced fat burning and calorie deficit for weight loss.
- Improved insulin sensitivity – Fasting for at least 16-20 hours daily can help restore insulin sensitivity and blood sugar balance by giving your pancreas and hormones a consistent break from food intake.
- Anti-aging effects – Animal studies show daily intermittent fasting extends lifespan and delays age-related disease. Daily fasting may amplify these benefits by further reducing oxidative stress and inflammation.
- Heart health – Regular daily fasting provides consistent improvements in blood pressure, cholesterol levels, and other cardiovascular health markers.
- Boosted brain function – Intermittent fasting is linked with enhanced cognition, focus and neural regeneration. Doing it daily may increase these effects on mental performance.
- Convenience and habit – Having a regular daily fasting routine can be easier to stick to long-term rather than changing protocols on different days.
If optimal health and weight loss are your goals, doing intermittent fasting 7 days a week may help get you results faster by maximizing many of the benefits. It leads to greater fasting exposure overall for the week.
Potential Drawbacks of Daily Intermittent Fasting
However, there are also some potential disadvantages or difficulties that may come with intermittent fasting every single day:
- Hunger and cravings – Fasting daily means having to deal with hunger, cravings and low energy every day with no breaks. This can lead to binge eating.
- Loss of menstrual cycle – Women who fast daily are at higher risk of abnormal menstrual cycles or losing their period altogether.
- Social and lifestyle disruption – Eating only in a restricted window daily can make it challenging to enjoy dinners out, holidays and occasions with friends and family.
- Overrestriction – Rigid daily fasting with no flexibility could promote an unhealthy relationship with food for some people or lead to disordered eating in the long run.
- Nutritional deficits – With substantial fasting hours every day, it can become difficult to meet all your nutritional needs from food and ensure a balanced diet.
- Metabolic slowdown – Drastically limiting calories/food intake daily may cause your resting metabolic rate to slow down to compensate.
- Lack of variety – Eating in the same window at the same time daily can get repetitive and boring. Dietary variety suffers.
While daily intermittent fasting may amplify some benefits, it also comes with challenges. The rigid routine may be problematic over the long term for health and lifestyle.
Research on Daily Intermittent Fasting
Here is a summary of what the science says about daily intermittent fasting:
- Most human studies on intermittent fasting last 8-12 weeks. There is a lack of long term randomized controlled trials looking at daily fasting regimens longer than 3 months.
- Animal studies show intermittent fasting every day can extend lifespan vs. ad libitum eating. But effects in humans remain unproven.
- Alternate day fasting studies show mixed results for weight loss compared to daily calorie restriction. More human data is needed.
- Some research found daily alternate day fasting does not cause greater weight loss but does improve insulin sensitivity and reduce heart disease risk factors compared to no fasting.
- Studies report both improved cognitive function and impaired cognitive function from daily intermittent fasting. Research is also mixed on exercise performance – some studies show enhancement, others show impairment.
- A few small studies report women who fasted daily for 15+ hours over several months developed menstrual cycle irregularities that were reversed when they stopped daily fasting.
Overall, current research on humans fasting every single day is limited. More randomized controlled trials are needed to determine the long term effects on weight, health, hormones and side effects. Animal data can’t always be generalized to humans.
Pro Tips for Daily Intermittent Fasting
Here are some expert tips for doing intermittent fasting daily in a safe and sustainable way:
- Start with a modest fasting period of 14-16 hours and gradually increase fasting over time as your body adapts. Don’t jump straight to OMAD (one meal a day) daily.
- Focus on sleep, stress management and good nutrition during feeding periods. Make your meals high in protein, fiber and healthy fats.
- Stay hydrated! Drink water, unsweetened tea and black coffee during the fasted state.
- Take 1-2 fast-free days per week to enjoy bigger meals with loved ones. Be flexible rather than rigid.
- Supplement with multivitamins and minerals like magnesium if needed while fasting to avoid deficiencies.
- Listen to your body’s feedback. Take a break from daily fasting if you experience continuing hunger, fatigue, weakness, menstrual issues, etc.
- Incorporate exercise like weight lifting to preserve muscle mass when fasting daily.
- Make your eating window consistent rather than varying times daily to get your body into a predictable rhythm.
Patience, flexibility and self-monitoring are key if attempting daily intermittent fasting. It may get easier over time as hunger signaling adapts. But take rest periods when needed.
Should You Fast 7 Days Per Week?
So should you practice intermittent fasting every single day? Here are some general guidelines:
- Trying a consistent daily IF schedule may be worth experimenting with for 1-3 months to see if the rigid routine provides benefit for you. Monitor energy, hunger and side effects.
- Listen to your body’s feedback above all else. Take 1-2 fasting-free days per week if needed for hormone balance, social life and dietary enjoyment.
- Pay attention to menstrual cycle regularity for women. Avoid daily fasting if you experience abnormalities.
- If doing longer fasts like alternate day fasting, taking 1-2 feed days in between fasts allows meals with family/friends and mitigates nutritional shortfalls.
- People who are underweight, athletes, teenagers, those with a history of disordered eating may want to avoid daily fasting.
- Daily intermittent fasting may be too restrictive for some personality types and lead to obsessiveness. Flexible intermittent fasting a few days a week may work better.
Conclusion
Research shows intermittent fasting 1-6 days weekly provides weight loss and health benefits like improved insulin sensitivity, reduced inflammation, enhanced brain function and possibly longevity. But evidence in humans on rigid daily fasting regimens longer than 3 months is limited.
Doing intermittent fasting 7 days per week amplifies benefits by increasing weekly fasting exposure. But it also poses challenges like hunger, nutritional deficits, menstrual issues and lifestyle disruption for some. It’s likely best suitable for people who prefer daily structure and routine.
Trying a consistent daily intermittent fasting schedule for 1-3 months can be reasonable to test effects. But take 1-2 fasting-free days weekly to promote hormone balance, dietary enjoyment and social life. Monitor energy, hunger levels and menstrual cycle health. Be prepared to take a break from daily fasting if it feels too restrictive or causes concerning side effects.
At the end of the day, intermittent fasting should fit your individual needs and lifestyle. Don’t force yourself into an overly rigid plan that feels punitive or unhealthy. Be flexible, listen to your body’s signals, and ensure fasting enhances – not harms – your overall wellbeing.
Example Intermittent Fasting Schedules
Here are some example IF schedules you could follow for daily vs. non-daily fasting:
| Daily IF | Non-Daily IF |
|---|---|
| 16:8 schedule daily (16 hour fasts) | 16:8 schedule 5 days/week (take weekends off) |
| Alternate day fasting daily | Alternate day fasting 3-4 days/week with feed days in between |
| 20:4 schedule daily (20 hour fasts) | 20:4 schedule 4 days/week, 16:8 other days |
| OMAD daily (one meal a day) | OMAD 5 days/week, 16:8 on other days |
The daily schedules maximize fasting but may be harder to sustain long term. Non-daily schedules provide more flexibility, dietary enjoyment and days off from fasting while still conferring benefits.
Health Concerns to Be Aware Of
It’s important to be cautious and monitor both physical and mental health when fasting daily. Watch out for the following issues:
- Hormone disruption – Changes in reproductive, thyroid, or hunger hormones. Women may experience irregular periods.
- Gallstones – Rapid weight loss from daily fasting increases gallstone risk.
- Electrolyte imbalances – Low sodium, potassium, magnesium etc. causes fatigue.
- Nutrient deficiencies – Calcium, iron, B12 and other deficiencies impair health long-term.
- Disordered eating – Daily restriction triggers binge eating or eating disorders for some.
- Low blood sugar – Causes shakiness, sweating, palpitations, anxiety, irritability.
- Dehydration – Causes dizziness, headaches, constipation, kidney strain.
- Heart arrhythmias – Can be triggered by electrolyte imbalances.
Consult a doctor if you experience concerning symptoms and adjust your fasting schedule as needed. Increase nutrient density of meals, supplement if needed and stay hydrated.
Sample Meal Plan for Daily 16:8 Intermittent Fasting
Here is an example daily meal plan for the popular 16:8 intermittent fasting protocol:
Sample Meals During 8-Hour Eating Window
- Breakfast: 2 eggs, 1⁄2 avocado, 1 cup berries
- Lunch: Mixed greens salad with chicken, dressing, and nut/seed mix
- Dinner: Salmon, asparagus, and quinoa
- Snacks: Greek yogurt, raw veggies and hummus, nuts
Focus on getting 20-30 grams of protein per meal. Choose complex carbs, healthy fats and fiber. Hydrate well and get nutrients like magnesium, omega-3s and vitamin D.
Tips for 16 Hour Fasting Window
- Drink water, herbal tea, black coffee to reduce hunger
- Keep busy and avoid constant thoughts of food
- Go for a walk or do other light exercise
- Focus on work, hobbies, learning a new skill
- Supplement if needed for energy, cravings, or nutrients
The 16 hour fast gives your body a break from digestion and promotes fat burning. Make it through with minimal hunger by staying busy and well-hydrated.
Expert Recommendations on Daily IF
Here are some recommendations from health experts on daily intermittent fasting:
Registered Dietitians
- “Listen to your body’s signals rather than sticking to a rigid daily fasting rule. Take a break if you feel unwell.” – Jillian Kubala, MS, RD
- “Daily fasting works for some people, but make sure you’re still eating nutrient dense foods in your window and not binging.” – Franziska Spritzler, RD, CDE
- “Be mindful of getting adequate calories and nutrition within your window when fasting daily. Supplement if needed.” – Jessica Cording, MS, RD
Doctors
- “Fasting every single day may not be advisable long-term for women due to potential impact on hormones and menstruation.” – Dr. Monali Y. Desai, MD
- “Monitor energy levels, hunger and medical parameters. Take a break if daily fasting feels too difficult.” – Dr. Luiza Petre, MD
- “Consistent daily fasting rhythms may suit people wanting structure. But flexibility is key.” – Dr. Sylvia Tara, PhD
Experts caution to approach daily intermittent fasting carefully and not force yourself to stick to it if it’s causing harm. Periodic fasting-free days and listening to your body are advised.
The Bottom Line
Here are the key takeaways on whether intermittent fasting should be done daily:
- Daily intermittent fasting may amplify some benefits like weight loss and insulin sensitivity vs. less frequent fasting.
- However, potential drawbacks include hunger, lifestyle disruption, nutritional deficits, and hormone issues.
- More research is needed on effects of daily IF regimens longer than 3 months. Evidence is limited.
- Trying a consistent daily fasting schedule for 1-3 months is reasonable. But take 1-2 non-fasting days weekly.
- Monitor energy, hunger and side effects. Be prepared to take a break if it feels too restrictive.
- Allow flexibility, listen to your body, and ensure fasting fits your lifestyle when deciding on frequency.
While daily intermittent fasting may work well for some people, it’s likely too rigid for most over the long haul. Pay attention to your body’s feedback and don’t force yourself to fast every single day if it’s negatively impacting your health or wellbeing.