How To Pick the Length of Your Intermittent Fasting Window
Intermittent fasting is a popular diet plan that involves eating a very small amount on some days while eating normally on others.There are many different plans that have a variety of fast windows.Time-restricted plans allow you to eat every day, but only during a limited window, and full-day fasts involve scheduling days where you'll fast.It's possible that you're confused about which window is best for you.Finding the right plan is easy.You can find the right window to fast with some planning.
Step 1: Start with a time-restricted schedule.
It is less extreme than other plans to get started with time-restricted eating.Pick a window of a few hours each day to eat, and then fast during the other hours.It's the easiest plan to stick with, so it could be a good start for you.You don't need to fast every day.Get used to it with 1 or 2 days per week.You can increase the number of days you fast on.You can either use time-restricted eating as an introduction to other methods or stick with it.It is up to you.Late-night eating can cause weight-gain, so time-restricted fast is a good way to break it.
Step 2: Try a 16:8 schedule.
Many people start with a common fast window.During an 8-hour window during the day, you can eat, while the other 16 hours are fast.Since you won't be fasting as long as this plan, it's easier to start with.Each person has their own window for a 16:8 schedule, which is 11 AM to 7 PM.Time your fast when you are most hungry.Start eating earlier in the morning if you wake up very hungry.Having lunch early is an easy strategy for the schedule.
Step 3: If you feel hungry, change your window to 14:10.
The 16:8 schedule might seem difficult if you're not used to it.It's possible to dial it back to a 14:10 schedule.It would be easier to get through the early fast if there were 2 extra eating hours.If you want to go back to a 16:8 schedule, you can either stick with a 14:10 or try to jump back.A popular schedule for a 14:10 schedule is eating between 10 AM and 8 PM and not drinking for the rest of the day, but this depends on you.
Step 4: If you want to step up your fast, you have to fast on more days.
If you want to fast every day, you can limit yourself to a few hours each day.It is easier to stick with time-restricted fast when you are used to it.Try to fast multiple days per week or every day to see how you feel.You can increase the number of days you fast on.If you want to work up to every day, jump up from 2 to 3.
Step 5: If you want to start with full-day fast, try a 5:2 schedule.
Fasting for a full day is called full-day fast.The easiest way to start is with a 5:2 schedule.You can eat normally on 5 days and fast on 2 of them.If you want to increase your fast, pick this window.You can fast on Monday and Thursday and eat normally on Sunday, Tuesday, Wednesday, Friday, and Saturday.Many people stick with time-restricted fast for a long time if they don't want to increase their schedule.
Step 6: If you want to lose weight, try alternate-day fasts.
This schedule is best for losing weight.You will eat normally on every other day and fast on alternating days.Stick with the plan by scheduling 24 hour fast windows every other day.For an alternate-day fast schedule, you would eat on Monday, Wednesday, Friday, and Sunday.When you started, the time that you will break your fast varies.If you start eating in the evening on Monday, you can eat on Tuesday.Make sure there is a full 24 hours of fast.
Step 7: Between your fast days, you should leave at least 24 hours.
Don't fast for multiple days in a row, no matter what plan you use.It's dangerous and you could end up starving.You should always schedule at least 24 hours between your fast days.It is possible to sabotage your weight-loss goals by fasting for multiple days in a row.Your body might be storing fat instead of burning it.
Step 8: Ask your doctor if you need to fast.
If you suddenly switch to a restricted diet, there could be health risks.Check with your doctor first to make sure this is safe for you, and follow any of their suggestions for fasting correctly.If you are pregnant or have had an eating disorder in the past, your doctor may tell you not to try a fast.Listen to your doctor if they tell you not to fast.Talk about other healthy diet methods.
Step 9: If you stick with your plan, you will get used to it.
Fasting takes some time to get used to, and you will probably feel a little tired when you start.It takes about two weeks to get used to it, and the side effects should get better after that time.Try to stick to your fast for at least a month.Many people who make it this far are successful because they have gotten used to it.You will need some time to get used to the new windows.You will need a few days to get used to a new schedule if you switch from time-restricted eating to full-day fast.
Step 10: On fast days, eat a maximum of 500 calories.
Fasting does not mean you can't eat.You can eat on days when you are not eating.Don't eat more than 500 calories with 1 or 2 small meals.Your body burns fat in fat-burning mode.This is only used for alternate-day or 5:2 fast plans.You can't eat during the fast period if you're doing time-restricted fast.
Step 11: Stay hydrated by drinking lots of fluids.
You need to get enough fluids while you are fast.Drinks without calories are allowed.Stick with these and drink as much as you need to so you don't get dehydrated during your fast.juices, soda, and other drinks are high in calories and sugar.Milk and sugar are not allowed in your coffee and tea.It adds calories to the drink.
Step 12: When you break your fast, eat a healthy diet.
Fasting on some days doesn't mean you can eat anything you want.It is still best to eat a healthy diet consisting of fresh fruits, vegetables, whole grains, healthy fats, and lean meats every day.If you want to gain weight, stick to your usual number of calories.Junk food like sugar, processed, fried, or fat should not be eaten.Doctors recommend the Mediterranean diet for optimal health and weight-loss.
Step 13: Regular exercise will keep you in good shape.
If you are on a fast, you need to be active to support your health.If you are trying to lose weight, this is important.If you want to stay in good shape, you need to get some exercise every day.If you are exercising on a fast day, it is best to do it near the end of the fast.This prepares your muscles to absorb vitamins and minerals when you eat.There are less intense activities on fast days.If you push too hard, you could hurt yourself.