Can You Do Intermittent Fasting 3 To 4 Times A Week And Still Get The Benefits?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

Can You Do Intermittent Fasting 3 To 4 Times A Week And Still Get The Benefits?The beauty is intermittent fasting is that no matter how much you fast, you will still see benefits as long as you fast. Now, the pace at which you lose weight may be slower, but you will still see results, even if you fast only three or four times a week. Let’s explore what intermittent fasting is, how it works, and what benefits you’ll see – even if you only fast a few days a week.

Key Takeaways

  • Intermittent fasting can provide benefits even if done three to four times a week. While weight loss may be slower compared to daily fasting, consistent intermittent fasting still yields results.
  • Intermittent fasting involves planned windows for eating and fasting. Popular plans include 12:12 (12 hours fasting, 12 hours eating), 16:8 (16 hours fasting, 8 hours eating), and 4:3 (fasting for four days a week, eating normally for three days).
  • The longer the fasting window and the more frequent the fasting days, the greater the potential for weight loss. Extended fasting periods allow the body to tap into its fat stores for energy.
  • Intermittent fasting offers various benefits, including weight loss, improved health, reduced risk of illness and diseases, and enhanced memory and cognitive function. It can also have positive effects on conditions like Type 2 diabetes by aiding in weight loss and blood sugar regulation.
  • Consistency is crucial for reaping the benefits of intermittent fasting. Maintaining regular fasting and eating windows and being mindful of food choices are essential for optimal results. Avoiding binge-eating after fasting is recommended for achieving the desired outcomes.

What is Intermittent Fasting?

Intermittent fasting is when you have planned windows in which you will eat and when you will fast. There are a number of different intermittent fasting plans that you can adhere to, which is why it is a popular lifestyle choice. Some of the most common include:

  • 12:12, where you fast for 12 hours and eat for 12 hours
  • 16:8, where you fast for 16 hours and eat for 8 hours
  • 4:3, where you intermittent fast for four days a week and eat normally for three days.

Typically, you’ll want to fast for at least 12 hours; however, the longer you fast, the more results you’ll see. This includes not just your fasting windows but also the number of times per week that you partake in intermittent fasting.

While you will see results by fasting three or four times a week, you will see more if you do it daily.

How Does Intermittent Fasting Work?

Everything you put into your body is turned into energy, and the trick to effective weight loss is that you want to burn more calories than you consume. Once you do, your body will tap into its fat stores to help you shed weight.

The process of losing weight while intermittent fasting is no different than regular weight loss. However, instead of focusing on what you can eat, you focus on when you can eat during intermittent fasting. During your fasting windows, you can only consume calorie-free beverages like water, black coffee, or tea.

Your body will burn through the calories and then move on to the fat stores because you aren’t putting anything new into it until your next eating window. The longer the fasting window, the more time your body has to tap into its fat stores.

The same is true for the number of days a week you intermittent fast. If you only fast for three or four days, then your body is only in that heightened fat-burning state for the same amount of time. You will still lose weight, but it will be slower than if you had a consistent seven-day schedule.

Benefits of Intermittent Fasting

The best part of intermittent fasting is no matter how often you fast, you will still see benefits. These include:

  • Weight loss
  • Improved health
  • Reduced risk of illness and diseases
  • Improved memory and cognitive function

Even those who currently suffer from illnesses like Type 2 diabetes may notice improved health and diagnoses after consistent intermittent fasting. This is because it helps them lose weight, lower their blood sugar, and more.

When you intermittent fast, you give your body time to recover and repair. Your cells regenerate, and you will start to feel an overall improved sense of well-being. Fasting may seem intimidating, but there’s a reason it has been in practice for thousands of years.

So, Can You Still See the Benefits of Fasting a Few Times a Week?

Yes! Intermittent fasting is a powerful lifestyle, and you’ll see benefits no matter how many times a week you do it. Just make sure to be consistent and stick to your fasting and eating windows. Also, be sure to pay attention to what you eat, and don’t binge after fasting for the best results.


  • How often should I do intermittent fasting to see benefits?

Intermittent fasting can provide benefits even if done three to four times a week. Consistency is key, so sticking to your chosen fasting and eating windows on those days is important.

  • What are the popular intermittent fasting plans?

Some popular intermittent fasting plans include the 12:12 plan (fasting for 12 hours, eating for 12 hours), the 16:8 plan (fasting for 16 hours, eating for 8 hours), and the 4:3 plan (fasting for four days a week and eating normally for three days).

  • How does intermittent fasting work for weight loss?

Intermittent fasting helps with weight loss by creating a calorie deficit. During fasting windows, your body burns through stored calories and eventually taps into its fat stores for energy. The longer the fasting window, the more time your body has to utilize fat stores for weight loss.

  • Can intermittent fasting improve health besides weight loss?

Yes, intermittent fasting offers various health benefits. It can help reduce the risk of illnesses and diseases, improve memory and cognitive function, and even aid in managing conditions like Type 2 diabetes by promoting weight loss and regulating blood sugar levels.

  • Is it important to be consistent with intermittent fasting?

Consistency is crucial for seeing the benefits of intermittent fasting. Maintaining a regular fasting and eating schedule and being mindful of what you eat during eating windows are essential. It is also advisable to avoid binge-eating after fasting to maximize the desired outcomes.

  • Can intermittent fasting be intimidating for beginners?

Intermittent fasting may seem intimidating at first, but it has been practiced for thousands of years. Start with a plan that suits your lifestyle and gradually adjust as needed. Consulting a healthcare professional or a registered dietitian can also provide guidance and support during the initial stages.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!