How Often Should You Do Intermittent Fasting?

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.

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.

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

[dwaynegenx]

My two year weight lose anniversary is Dec 1st and have lost 165 pounds with Keto and intermittent fasting. Thanks Dr. Berg! You saved my life.

[dead_or_alive]

I’ve been doing the intermittent fasting for 5 weeks now and I’ve lost 21 pounds already. I’m a disabled 54 year old postmenopausal female, who happens to be Italian and raised eating some kind of pasta every day. ( and not the non-processed kind they eat in northern Italy). I’m hoping this comment brings inspiration to someone! Wishing you all success

[RonRova]

I’ve been doing OMAD + Keto + calorie restriction since Christmas 2020. I started at around 335 and am now 199. My blood sugar went from 200s to low 80s. I’m not saying it’s for everyone but it works.

[tomtharos]

During the week, I do 12 hour fasting with no snacking between meals. On weekends I try 18 hours and once a month fast 48 hours. I’ve also mostly eliminated refined sugar, eliminated refined flour, eliminated seed oils. I also try to walk 30 minutes a day. Lost 54 kilos in 7 months.

[ahmedshaik]

I recommend Dr. Berg for highest civilian award for his videos. He deserves it.

[kscout]

20:4 for me. It makes it affordable to eat high quality nutrient dense food and eliminates junk food that was always a temptation.

[anthonymota]

I lost 45 pounds in almost 3 months on keto/intermittent fasting. All thanks to you Dr. Berg!! I feel better, confident and most importantly I'm informed about what I eat now. Truly life changing. Thank you.

[landseavideoescapes]

I do two meals a day (lunch at 1 or 2 and dinner always before 6 pm. I am fasting 18 hrs and my eating window is 6 hrs. I’ve never felt better in my life! Thank you!

[sara_stamen]

Thank you so much, Dr. Berg! I'm 19, and last year I had very bad digestion, my skin was constantly breaking out and my moods were horrible, along with other bad stuff. I started gradually fasting and now I do OMAD and I don't need to use any skincare, my skin is amazing, I lost all the extra weigh and I'm so much more productive! You're a lifechanger. I've been doing IF for six months already.

[nishantnath]

I was 107 kg and I did omad for about a month and am now at 97.5 kg.bFirst time in my life I have lost weight doing no workout.Thank you for all your advice .I am speechless.

[Denise-bcg]

I do 16 :8 daily, works very well. Sometimes I shoot for the 20: 4 and the OMAD. Overall eating less is sustainable weight management.

[banditbaker]

Thank you, Dr Berg, you have changed my life👍
I'm on my 5th day of intermittent fasting (18-6, 2 meals daily, with no snacking) So far it's going well, no side effects, no real food cravings and I'm surprised at how good I'm feeling and how my mood has improved.
It's my 70th Birthday soon, (I have a heart condition & arthritis) and to be honest, I was pretty pessimistic about the future, but this new way of eating/not eating/relationship with food has given me a real boost. I'm now looking forward to a healthier future, so thank you once again👍

[IremQueen]

I’m doing OMAD and plank for 1 minute for almost 1 year now. And the abs are perfect ♥️

[RTC]

I've been doing 20:4 for 3 years now -- incredible results.

[SteveReaves]

I've been doing a mix of 20:4 and OMAD since January. It's early April as of the writing of this. I started at 300lbs, I've lost 40 lbs so far. Thanks, Dr. Berg! The hardest part was getting past the addictive combination of sugar and caffeine.

[Red_Dragon_]

I’ve been on this journey for 2 years now. I started with 16:4, then went to 18:6, to 20:4. Now I’m at a combination of 20:4 and Omad. I literally forget to eat. I have to remind myself to eat so I don’t throw my schedule off track. I never thought I could do it. I’ve lost 38 pounds from 240 to 202 over 2 years which is exactly how I wanted to lose the weight. And now for Dr. Berg, you’ve literally changed my life. I am aware of what I’m putting in my body, and other than my sugar cravings (which I’ll never conquer), all other cravings are gone. Thank you Dr. Berg

[carynsanchez]

UPDATE:
Ive been on the keto diet for about a week now.
At first, major thing I was struggling with initially, was more frequent sugar drops.
I can now fast for 20 hrs, NO sugar drops. Not ONCE.
<im a diabetic type 2>
I am full, I am energized, and I can see the results in my workouts easier.
I am amazed at how good I feel and how long I can fast without experiencing any negative effects.

Thank you, Dr Berg!!!

[arod.de_cali]

I've dropped a few belt sizes in less than 2 months and my energy levels have sky rocketed listening to the Doc

[nomadman]

I started my Keto Diet last week. I went to Church today and they had doughnuts sitting out. I didn't even want one. Go Keto. 👍

[sareevandanas]

In my high school and college days, I was on OMAD, slim, energetic... Then, baaaam, now I am slightly overweight, less active, and a bunch of health problems, not even 40's yet. This channel remind me of the old times, just starting to follow my old patterns again, need to keep focus now.💪🙏