When you practice intermittent fasting, you normally fast for a set length of time every day. Intermittent fasting is a common and successful method for losing weight. The first step at the beginning of intermittent fasting is determining the best fasting window.
The ideal fasting window is highly individual. There is no superior intermittent fasting window. Most importantly, the fasting window should correspond to your lifestyle, goals, and personal preferences.
When is the greatest time to fast intermittently?
When deciding on a fasting window, two factors must be considered:
1 Fasting duration
2 The fasting window's timing.
1. Duration: For how long should you fast?
You've probably heard of many intermittent fasting approaches. The most common is 16/8 intermittent fasting. However, there are many more. Other examples are 14/10, 18/6, One Meal A Day (OMAD), Alternate Day Fasting (ADF), and 5:2 fasting.
The length of the fasting window is determined by the intermittent fasting approach. The fasting window for 16/8 fasting is 16 hours per day, 14/10 fasting is 14 hours, and 18/6 fasting is 18 hours. When you practice OMAD, you only eat one meal each day and fast the rest of the time.
ADF and 5:2 require you to fast for complete days several times per week.
On a separate page, you may learn more about the various intermittent fasting approaches.
So, which strategy, i.e., fasting length, is best for you?
This is determined by a variety of circumstances, including:
- Your present eating routine.
- Fasting experience (intermittent).
- Diabetes, heart disease, and high blood pressure are examples of medical conditions.
- Your body weight and composition (fat and muscle mass).
- Age.
- Gender (males can fast for longer and more readily than women) (men can fast for longer and more efficiently than women).
- Physical exercise.
The essential elements for most people are their fasting experience and the amount of weight they need to drop.
Experience with intermittent fasting
If you have never fasted before, you should begin your intermittent fasting adventure with short fasting intervals. Intermittent fasting approaches for beginners include 12-hour overnight fasts, 14/10, and 16/8.
The 18/6 fast and OMAD are both extremely complex approaches. You can attempt them after you've been intermittent fasting for a while and feel like you could easily fast for greater periods of time.
ADF and 5:2 are extremely sophisticated approaches. ADF requires you to eat every other day, whereas 5:2 requires you to fast for two complete (non-consecutive) days per week. You should only try them if you have prior experience with intermittent fasting. You should also check your doctor before beginning ADF or 5:2 fasting.
How much weight would you like to lose?
Many people begin intermittent fasting in order to lose weight. Intermittent fasting is an extremely effective weight loss strategy.
However, intermittent fasting does not require you to lose weight. In fact, aside from weight loss, intermittent fasting has other health benefits. As a result, many slim people follow these dietary patterns.
The longer you fast, the more weight you should lose. If you are thin and only need to shed a couple of pounds, a method with short fasting periods is recommended. In that situation, 12-hour overnight fasting, 14/10 and 16/8, are ideal.
Longer fasting intervals are more beneficial when you are overweight or obese. Advanced approaches, such as ADF, 5:2, or even prolonged fasting, are preferable. However, before fasting for more than one day, ask your doctor.
2. Intermittent fasting window timing: When should you fast?
Once you've determined your ideal fasting length, you must decide on the timing of your window.
It usually comes down to whether you forgo breakfast or dinner during the shorter fasting times. With the 16/8 system, for example, most people consume two meals per day: either breakfast and lunch or noon and dinner.
This is a simple decision for most people. Many individuals are not hungry in the morning, and they force themselves to have breakfast because it is the most essential meal of the day. They should simply listen to their bodies and practice intermittent fasting by responding to their hunger. For example, they could eat between 12 and 8 p.m.
Others are ravenous in the morning. It's much easier for them to skip dinner. They might like to eat between 7 a.m. and 3 p.m.
There are a few more things to think about:
Prescriptions: If you must take your meds with food, attempt to plan your fasting window around the times you must take your medications.
Social aspects: If family meal is essential to you, make sure your fasting window does not coincide with dinner time.
Working hours: You will most likely have to adjust your fasting window to accommodate your work schedule.
Can I alter my meal schedule when intermittent fasting?
Is it necessary to fast at the same time every day? No way, no how. It may make your life easier, but intermittent fasting is ultimately about giving your body well-deserved eating pauses.
If you work multiple shifts, you will most likely have to adjust your fasting periods to accommodate your shifts.
On weekends, many people have a different schedule. During the week, they adhere to a routine that corresponds to their working hours. Life is generally less orderly on weekends, and some people skip intermittent fasting. This is perfectly OK.
In fact, a certain amount of flexibility makes long-term intermittent fasting simpler to maintain. You should tailor your fasting schedule to your lifestyle rather than the other way around.
In conclusion
When beginning with intermittent fasting, the first step is to determine your fasting window. Don't overthink it; what matters most is that the window fits your lifestyle and personal tastes.
After deciding when to eat, you may wonder what to eat during your eating window. More information on this issue can be found in our "What to Eat on an Intermittent Fasting Plan" page.