How Often Should You Do Intermittent Fasting?

November 2019

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. . New to intermittent fasting? Here’s how often to do intermittent fasting. 
 
Timestamps

0:00 How often should you do intermittent fasting
0:10 Different intermittent fasting options (and which is best)
4:15 A few key things when it comes to intermittent fasting 
6:03 How to start intermittent fasting 

Today, we’re going to talk about intermittent fasting. How often should you do intermittent fasting? 

There are a few different intermittent fasting schedules you can follow:

5:2

I do not like this fasting schedule. With this fasting schedule, you eat pretty much what you want for 5 days, and then for 2 days you do a version of intermittent fasting. However, it takes 3-5 days to adapt to ketosis. With this fasting pattern, you’re going to be hungry, and you’re going to have a lot of cravings. You’re also going to be spiking insulin on the 5 days, and the 2 days are going to be insignificant. 

Every other day 

With this fasting schedule, you don’t eat anything for one day, and then you eat the next day, and you go back and forth like that. Again, it will be rough because it takes 3-5 days to adapt. I also don’t care for this fasting schedule.

The best fasting schedules:

16:8

This is where you fast for 16 hours, and you have an 8 hour eating window. This is really great for the average person. It’s best to only have 2 meals in your fasting window. 

20:4

With this fasting schedule, you fast for 20 hours, and your eating window is 4 hours. This schedule has even more fasting benefits for your brain, heart, repair, and anti-aging.

OMAD

OMAD means you only eat one meal a day. Many people do this with fantastic success, and it has even more intermittent fasting benefits than the 20:4 fasting schedule. Some people may even need to do one meal a day every other day. 

With all of these different fasting schedules, you can also add periodic prolonged fasting. This is where you fast a little longer (48-72 hours), maybe every two weeks or once a month. This is just the icing on the cake.

A few more things to keep in mind while doing intermittent fasting:

 • Always do healthy keto when you eat
 • It’s easiest to do intermittent fasting daily 
 • Look at the purpose of doing it (weight, or health)

My intermittent fasting guide:

 • Start out with 3 meals a day with no snacking (add fat to the meal)
 • Next, don’t eat unless you’re hungry (go as long as you can without eating)
 • Slowly let your body adapt to 2 meals and then 1 meal a day
 • Let your body tell you when to eat, adding fat when necessary
 • Make sure you’re getting the nutrients you need

Dr. Eric Berg DC Bio:

Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:

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, and 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

Thanks for watching! I hope this helps you better understand how often to do intermittent fasting.