Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

What Happens If You Only Eat Sardines for 5 Days?

Mar 31, 2026

A deep dive into a 5-day sardine fast and what eating mostly sardines does to your body. Nutrient highlights include protein, high-dose omega-3s, vitamin D, B12, selenium, calcium and taurine. Covers ketosis transition, appetite suppression, inflammation reduction, mercury safety, mood and sleep effects, and practical refeeding and supplement tips.

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INSIGHT

Sardines Deliver Therapeutic Doses Of Omega-3s

One can of sardines has ~23 g protein, 900 mg EPA+DHA, 382 mg calcium, high B12 and vitamin D; three cans deliver ~2,700 mg EPA+DHA daily.
This shifts omega-3 intake from a typical ~100 mg/day to therapeutic levels that produce resolvins to reduce inflammation.

ADVICE

How To Do A Five Day Sardine Fast

Do the sardine fast with cans that include skin, bones, and extra virgin olive oil and stay hydrated with electrolytes (potassium, magnesium, sodium).
Eat only sardines for five days while allowing tea/coffee and minimal cream to ease transition into ketosis.

INSIGHT

Sardine Fast Mimics Ketosis Benefits Without Starvation

Cutting carbs to near zero forces glycogen depletion and shifts the body into ketosis within 1–2 days, producing brain-fueling ketones.
The sardine fast mimics fasting benefits while supplying high-density protein and nutrients to prevent weakness.

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What would happen if you did a 5-day sardine fast? Discover the powerful health benefits of sardines, omega-3 fatty acids, and what to expect from this cheap superfood.

0:00 Introduction: Eating sardines for 5 days

0:52 Sardines nutrition

2:04 Sardine diet: What to expect

5:34 Omega-3 benefits

6:17 Are sardines mercury-safe?

7:26 More benefits of omega-3 fatty acids

9:03 Sardine fast day 4

9:49 Taurine in sardines

10:57 Sardine diet results

👉 Get Dr. Berg’s Free Daily Health Routine: https://drbrg.co/45qtO07

Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.

Sardines are one of the most nutrient-dense foods on planet Earth! At less than $2.00 per can, you can’t beat this cheap superfood.

A clinical trial out of Barcelona showed a significantly decreased risk of diabetes in people who added 2 cans of sardines to their diet per week. With such promising results, what would happen if you ate 3 cans of sardines per day for 5 days?

Sardines contain high-quality protein, EPA, DHA, calcium, vitamins D and B12, selenium, phosphorus, and taurine.

Three cans of sardines per day provide 2700 mg of omega-3 fatty acids! Omega-3 fatty acids contain resolvins that turn off inflammation, especially in high doses.

After a sardine fast, you’ll notice weight loss, improved mood, decreased hunger and cravings, improved thyroid function, flexible joints, better sleep, and more.

Dr. Eric Berg DC Bio:

Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. 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, 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.