How many days a week do you need to Intermittent Fast in order to see results? The truth is, you don't necessarily need to be using Intermittent Fasting every day to tap into fat burning and achieve a weight loss goal. Today, we're diving into the details of how often you need to use Intermittent Fasting to see results.
How Many Days A Week Do You Need To Intermittent Fast?
A 2020 review of the studies performed on Intermittent Fasting found that the more frequently Intermittent Fasting is used, the more results individuals tend to see.(1) In fact, it noted that "weight loss was directly related to percentage of adherent days per week".(1)
So does this mean you need to use Intermittent Fasting everyday in order to see results? According to the latest 2020 review of Intermittent Fasting and weight loss, not necessarily. However, it is important to note that the more frequently Intermittent Fasting is used, the more weight loss one is likely to experience.
This all comes down to why Intermittent Fasting works for achieving a weight loss goal. While fasting, you're inherently not eating. (duh) And when you're not eating, the body isn't secreting the storing hormone insulin. When insulin is low, the fat burning process, called lipolysis, is turned on. That means while in a fasted state, the body is naturally using fat as fuel and working toward achieving a weight loss goal.
But if you choose to use Intermittent Fasting 3, 4 or 5 days a week and not fast on the remaining days, you can still achieve this naturally lower insulin level by not snacking and eating meals instead. This three meal structure allows insulin to naturally dip back down between meals and turn fat burning back on.
However the only way to achieve a three meal structure is to ensure that you have enough protein, fat and fiber for your body's needs at each meal. In fact, you can calculate your protein needs using the video below:
Particularly if weight loss is your goal with Intermittent Fasting, getting enough protein at each of your three meals (whether it be on a fasting day or not) is crucial for achieving body recomposition goals and reducing hunger between meals.(2)
This is exactly why the Complete Intermittent Fasting Bundle meals all maximize and prioritize high quality protein, fat and fiber sources - so that weight loss goals can be achieved and worked towards on fasting and non-fasting days, while not feeling hungry in the process!