LESSON #9 – How Often Should You Do Intermittent Fasting

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

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:

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:

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.

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 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