For example, first meal at 1pm, fruit at 4pm, second meal at 8pm. —Pradeep. This is a great question because it should clear up some confusion about intermittent fasting. You can eat whatever you want during the 8–hour period. Think of it as a feeding window and a fasting window. As that becomes easy, increase the fasting window while decreasing the feeding window by an hour each. Start with 12/12 and set a goal to eventually arrive at a daily 16/8 schedule. But take your time getting there. Do 12/12 for a few days, or even a few weeks, then step it up to 13/11 for the same amount of time, then 14/10, then 15/9, then 16/8. A popular version of this is the 16:8 method, where a 16-hour fast is followed by an 8-hour eating window. Modified fasting, also known as the 5:2 method involves eating normally for 5 days of the week and then limiting calories to 20-25% of energy needs for 2 consecutive days of the week. Alternate-day is another common form of fasting where The 16:8/14:10 plan This plan is by far the most popular as it’s easier to adapt by beginners. As the name implies, the two time-windows of fasting and non-fasting are divided by the hours, where you will fast for 16 hours and then eat for the next 8. Intermittent Fasting 14/10 vs 16/8: Differences, Similarities and How To Make The Best Choice This is not what you want when fasting . You don’t want to eat or drink anything that’s going to bring up your blood sugar levels and trigger the use of carbohydrates rather than fats for fuel. . Intermittent fasting (IF) is a popular component of weight loss diets, but researchers are still working to understand its benefits and drawbacks. If you get eight hours of uninterrupted sleep a night, you already have an eight-hour intermittent fasting period. If you don’t eat for the four hours before you go to sleep and for four hours after you wake up, you’re doing the 16:8 fast, meaning a 16-hour daily continuous fast with eight hours during which you can eat anything you want. I recommend a maximum of 12-24 hours of dry fasting, however I do not recommend that you dry fast for more than 24 hours. Dry fasting is definitely for the more expert faster. 36-48 Water Fasting. The purpose of a 36-48 hour water fast is really to keep insulin down and go after stored sugar. Moreover, high insulin levels cause the body to retain salt and water (Quiñones-Galvan et al. 1997 14). Therefore, fasting for at least 16 hours also makes sense during intermittent fasting. While insulin decreases, so-called counter-regulatory hormones rise, which counteract the storage hormone. These include in particular: Cortisol ; Adrenalin Clean fasting is when you follow an intermittent fasting protocol and consume only water or non-caloric beverages like plain water, mineral water, sparkling water, black coffee, and black tea. Sometimes, you’ll find information that says clean fasting must be calorie-free. But beverages like black coffee still contain five calories per cup.

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