- Best Time
- How many days a week is fasting recommended?
- Risks
- Who should not do intermittent fasting?
Depending on your lifestyle and when you can manage to stop eating, the best hours for intermittent fasting include the 16/8 or 14/10 fasting periods.
Intermittent fasting is hailed by many as the new mantra of weight loss, disease prevention, and reversal of aging. Though this method has produced positive health benefits for many, it is better to discuss any radical changes in your diet with your doctor before starting it.
Intermittent fasting is a diet method, wherein you stick to a certain eating window throughout the day and abstain from eating during the other hours. This method needs some getting used to by the body.
Some people find it easy to stop eating for 16 hours and eat during an eight-hour window.
- This means they will have their first meal of the day at 9 a.m. and their dinner at 5 p.m.
- Because your body will typically begin to burn fat after about 12 hours of fasting, your weight loss starts at about 5 a.m. and continues to do so for the next four hours.
Though this is an ideal way for intermittent fasting, it is not practical. Hence, many people give up midway.
To combat this problem, many alternative methods of intermittent fasting have come up.
Time-restricted eating method (called the 16/8 or 14/10 method)
You listen to your body and understand your hunger patterns. Depending on when you can manage to stop eating, you have to set your fasting and eating windows.
- The 16/8 method is popular because most people already fast while they sleep, so it is convenient to extend the overnight fast by simply skipping breakfast and having an early lunch. You have your first meal at 11 a.m. and your last meal at 7 p.m. (or 12 p.m. and 8 p.m., respectively).
- The 14/10 method is where you fast for 14 hours and eat for 10 hours, which can be eating your first meal at 10 a.m. and your last meal at 8 p.m. This might be easiest to follow for those who have fixed working hours.
You are allowed to drink water or green tea and other no-calorie beverages and snacks during the fasting period.
How many days a week is fasting recommended?
Intermittent fasting is most effective for losing weight if practiced daily. Although, fasting is never easy due to people’s job shifts, extensive travel, or hectic work schedules. These people may find it difficult to practice intermittent fasting daily and may want to fast on alternate days or at least two times a week.
Extreme fasting techniques and lifestyles, such as fasting for 24 hours one day a week or fasting without drinking water, are not recommended.
On average, if you want to lose weight and shed one pound per week, you have to eat 500 calories less daily (to create a total deficit of 3500 calories in a week).
The two times a week method
- You restrict calorie intake in 24 hours to 500 for two days a week.
- During the other five days, you resume your normal eating diet (1800-2000 calories).
- On the fasting days, you must have high-fiber and high-protein foods to keep the body full and the calorie count low.
- Make sure there is a gap of at least one day between the two fasting periods.
- This method does not have any fixed fasting and eating window.
The alternate-day fasting method
- You restrict calorie intake to about 25 percent of your normal intake, irrespective of the fasting hours.
- On non-fasting days, resume your regular diet.
- Alternate-day fasting may have harmful consequences in the long run.
Who should not do intermittent fasting?
Intermittent fasting is easier said than done. It is not easy for many to forgo food for 16 hours a day regularly.
During fasting hours, many individuals experience:
- irritability,
- low energy,
- persistent hunger,
- temperature sensitivity, and
- poor work performance.
This diet is not recommended for those who do manual labor or heavy lifting. Similarly, pregnant women, children, and those at risk of blood sugar fluctuations (who take oral medications or insulin for diabetes) should not indulge in intermittent fasting.
Intermittent fasting may trigger migraines in susceptible individuals. If you suffer from an eating disorder, do not attempt any sort of fasting diet. Mindful eating and regular physical activity are the best methods to stay fit and healthy in the long run.
Medically Reviewed on 2/14/2024
References
Image Source: everydayplus / Getty Images
Cleveland Clinic. Intermittent Fasting: 4 Different Types Explained. https://health.clevelandclinic.org/intermittent-fasting-4-different-types-explained/
Gleeson JR. Intermittent Fasting: Is it Right for You? Michigan Medicine. https://healthblog.uofmhealth.org/wellness-prevention/intermittent-fasting-it-right-for-you
