The best time to start intermittent fasting, when you schedule your eating times, is up to you. Some people prefer to have breakfast early in the day and eat nothing until dinner time; others like to eat just one meal per day at night, and still, others choose to fast for most of the day but then allow themselves an eating window of several hours in the evening. Here are 7 popular schedules that can help you decide which one works best for you.
16/8 Method
The 16/8 method is a very popular intermittent fasting schedule for beginners. It involves fasting for 16 hours and eating only during an 8-hour window. It’s the most simple, effective, and sustainable intermittent fasting schedule there is. The idea behind the 16/8 Method is that it helps to boost your metabolism and make it easier to burn fat. This is because when you’re in a fasted state, your body turns to fat for fuel instead of carbohydrates. Additionally, it may help you eat fewer calories overall since you’re only allowed to eat during an 8-hour window.
14/10 Method
It involves fasting for 14 hours and eating anything you want for 10 hours. A lot of people use a 14/10 intermittent fasting schedule as a weight loss tool. It’s based on research showing that we experience more hormonal shifts when we fast every day than when we alternate days between eating and not eating – even though they are both equally effective at improving health outcomes, such as lowering blood pressure levels.
5:2 Diet
This 5:2 diet plan consists of eating normally five days per week, with two days per week where you cut your caloric intake to 500 calories or fewer. You can do this by only eating fruit and vegetables on those two days, but it’s up to you what kind of fast you want to do. For example, some people prefer skipping breakfast and lunch every day in order to eat their one big meal for the day during dinnertime. Other people like working out in the morning instead of exercising after dinner time.
Alternate Day Fasting
Alternate Day Fasting also known as ADF or 2Day Diet is another form of intermittent fasting. It consists of cycling between a fast day followed by a feed day. ADF fasters may go without food for up to 40 hours at a time, so it is considered a particularly extreme form of intermittent fasting. Alternate day fasting is the most studied method of intermittent fasting and has been shown to lead to weight loss and improve heart health by lowering circulating levels of LDL, or “bad” cholesterol.
Eat Stop Eat
Eat Stop Eat is one of the most popular methods of intermittent fasting, and it’s gaining popularity as an effective weight-loss plan. The basic premise of the Eat Stop Eat method is that you should fast for 24 hours, twice a week while eating normally the other 5 days. For example, you might choose to not eat from Monday night at 8 pm until Tuesday night at 8 pm. This is a great way to reduce calories without counting them or feeling deprived. It also helps reset your body’s metabolism, allowing you to more easily lose weight.
Spontaneous Meal Skipping
Spontaneous Meal Skipping is based on the idea that you should only eat when you’re hungry and when your body needs food. This plan is great for beginners because it requires little to no commitment and it’s easy to follow. All you have to do is be mindful of your hunger levels and eat accordingly. Some people may find this schedule more difficult than others, but if you practice spontaneity in all areas of life, you’ll find it much easier to stay focused on what you want in this area as well.
The Warrior Diet
Developed by Ori Hofmekler, author of The Warrior Diet, this program involves cycles of eating and fasting over a period of six days. You follow strict low-carbohydrate guidelines for three days, then eat whatever you want (and as much as you want) for the next three days. It’s often recommended because it can be done easily and without a lot of preparation. The idea behind this diet is that you eat small amounts of raw fruits and vegetables during the day and one large meal at night. One downside of this method is that if you’re not used to cooking big meals, then there may not be enough variety in your daily intake of healthy foods. If you want something sweet or savory in the evening, you’ll have to prepare something beforehand.
Conclusion
Intermittent fasting can be done on any schedule that suits your lifestyle. You could fast every day or just once a week; some people choose to eat within an eight-hour window each day, while others may opt for a 5:2 diet. If you’re interested in trying the intermittent fasting method for weight loss, you should speak with your doctor first to make sure it’s safe for you. Additionally, you may want to experiment with different fasting plans and eating windows until you find one that works best for your lifestyle and schedule.