How Many Times A Week Should You Do Intermittent Fasting To Lose Weight?

How Many Times A Week Should You Do Intermittent Fasting To Lose Weight?

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

How Many Times A Week Should You Do Intermittent Fasting To Lose Weight?Intermittent fasting is an increasingly popular way for people to overhaul their lifestyles and lose weight. With so many plans and options out there, it can be difficult to know how many times a week you should intermittent fast to lose weight – and the answer is, it depends.

The more you fast, the more weight you can lose. Consistency is key; however, there are things you can do that impact how much weight you lose that have nothing to do with how many times you fast. Here’s all you need to know to be successful.

Key Takeaways

  • Intermittent fasting can be an effective strategy for weight loss, but the frequency of fasting depends on individual preferences and lifestyle. There is no one-size-fits-all approach.
  • The longer you fast, the more time your body has to burn through calories, potentially leading to greater weight loss. Increasing the number of intermittent fasting days per week can result in more significant results.
  • Choosing an intermittent fasting plan that aligns with your lifestyle and preferences is crucial for long-term success. Flexibility in adjusting eating windows can make intermittent fasting adaptable to various schedules.
  • To maximize weight loss while intermittent fasting, it is important to limit calorie intake during the eating window. Overeating during the allotted time can hinder progress by requiring the body to work through excess calories before burning fat.
  • Hydration is essential during intermittent fasting, as water can help curb hunger and support bodily functions. Staying consistent with the chosen fasting plan and gradually increasing fasting windows can also enhance results and prevent weight loss plateaus.

How Many Times Should You Intermittent Fast?

There are different intermittent fasting plans, including several plans that allow you to have full cheat days. Everyone is different, so there’s no one-size-fits-all intermittent fasting plan that will help you lose weight.

However, you’ll want to keep in mind that the longer you fast, the more time you’ll give your body to burn through calories. That also means the more times you intermittent fast in a week, the more weight you will lose.

As you pick a plan, look at your lifestyle. This will help set yourself up for success by picking a plan that fits into your life instead of working against it. For example, if you want to do 16:8, you can choose to skip breakfast and have your eating window be 2-10 p.m. That way, you’ll be able to make those standing dinner plans.

You can flex your eating windows slightly as needed, which is another reason that intermittent fasting can work in any lifestyle.

Intermittent Fasting Tips to Help You Lose Weight

If you intermittent fast correctly, you should lose weight. However, you may accidentally be sabotaging yourself. Here are five tips to help you lose weight.

Limit Calories

Even though you can eat what you want during your eating window doesn’t mean that you should. Eating too many calories during your eating window is one of the biggest reasons that people don’t lose as much weight as they’d like to. Your body will need to work through all the calories before it turns to burnng fat during a fast.

Stay Hydrated

Water can help you feel full, tricking your body into thinking it’s not hungry. That helps push you through your fasting windows without cheating. Additionally, water helps fuel important processes in the body, so you want to make sure you drink enough – even while fasting.

Be Consistent

Consistency is key when it comes to intermittent fasting, so when you pick a plan, make sure that you stick with it. Each day, this will make your fasting windows easier because you know what to expect. Your body will get used to skipping meals and eating at certain times – eventually, you won’t even feel hungry when you’re not supposed to be eating.

Increase Fasting Windows

Once your intermittent fasting plan is no longer a challenge, you may want to increase your fasting window. This will prevent your weight loss from reaching a plateau and help accelerate your results. For example, if you are doing 12:12 fasts, maybe you start to do 16:8 fasts. This will help you see better results.

So, How Many Times A Week Should I Intermittent Fast to Lose Weight?

The more frequently you intermittent fast, the more weight you will lose. There is no magic number, but you do need to ensure that you are fasting. If you typically go 12 hours without eating, you won’t start to lose weight simply because you call it intermittent fasting.

Look at your lifestyle and look for ways that you can increase your fasting windows while reducing your caloric intake to kickstart your weight loss journey.


  • Is there an optimal number of days per week for intermittent fasting to lose weight?

The optimal number of days per week for intermittent fasting to lose weight varies from person to person. It depends on individual preferences, lifestyle, and goals. Some people may see results with just a few fasting days per week, while others may prefer more frequent fasting. Experimentation and finding what works best for you is key.

  • Can I choose any intermittent fasting plan to lose weight?

Yes, you can choose from various intermittent fasting plans to lose weight. There are different approaches such as 16:8 (16 hours of fasting and an 8-hour eating window) or alternate-day fasting. The plan you choose should align with your lifestyle and be sustainable for long-term success.

  • Do cheat days affect weight loss during intermittent fasting?

Cheat days, where you temporarily deviate from your fasting schedule, can affect weight loss during intermittent fasting. While occasional cheat days may not hinder progress significantly, excessive calorie intake on those days can slow down weight loss. It’s important to maintain a balance and be mindful of overall calorie consumption.

  • Should I restrict calories during the eating window while intermittent fasting?

While intermittent fasting allows for more flexibility during the eating window, it is advisable to be mindful of calorie intake. Limiting calories during the eating window can support weight loss efforts by ensuring your body has a calorie deficit and is more likely to burn fat for energy.

  • How can I overcome hunger during fasting periods?

Staying hydrated by drinking water can help curb hunger during fasting periods. Additionally, keeping busy with activities, focusing on consuming nutrient-dense foods during the eating window, and gradually increasing fasting periods can help your body adapt to intermittent fasting and reduce hunger cravings.

  • Will increasing the fasting window further accelerate weight loss?

Yes, increasing the fasting window beyond your initial fasting plan can potentially accelerate weight loss. If your current fasting plan becomes comfortable and your weight loss progress stalls, you may consider gradually extending the fasting window to challenge your body and stimulate further fat burning.

  • Can intermittent fasting be combined with other weight loss strategies?

Intermittent fasting can be combined with other weight loss strategies, such as regular exercise and a balanced diet, to enhance results. However, it’s important to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or exercise routine.

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!