3 Types of Intermittent Fasting Schedules for Weight Loss

By Admin 29 days ago

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There are many ways to lose weight. And when it comes to weight loss, it often comes down to trial and error. What may work for one person may not work for you. So, it’s important to try different techniques to help you lose weight that fits your lifestyle.

One thing you can try is intermittent fasting for weight loss. Intermittent fasting (IF) essentially puts focus on when you eat rather than what you eat. Of course, you’re still going to watch out what you eat to an extent, as eating purely unhealthy foods during your eating window won’t probably yield the best results. 

Essentially, IF consists of periods of eating and fasting. And these schedules can often vary. So, here are some examples of the different IF schedules you can integrate into your life.

1. The 16:8 Method

The 16:8 method is often where most beginners start. It consists of 16 hours of fasting balanced with an eight-hour eating window. Now, you don’t necessarily have to eat throughout those eight hours. But the point is that the only time you can eat is during that eight-hour window. 

For example, you can have your first meal at nine in the morning. You can eat throughout the day, but your last meal should happen before 5 PM. After 5 PM, you can no longer eat any solid food until 9 AM the next day. However, during your fasting period, you can take some fluids.

2. The 14:10 Method

This method is quite similar to the 16:8 method. However, instead of 16 hours of fasting and an eight-hour eating period, the 14:10 method incorporates a 10-hour eating window and 14 hours of fasting.

While the 16:8 method is more popular, the 14:10 method can help those wanting to ease into intermittent fasting for weight loss. This is because the eating period is longer and the fasting period is shorter. However, because of this, achieving a caloric deficit with this diet can often be more difficult. So, if you want to lose more weight, it’s best to use this to allow your body to adjust before switching to the 16:8 method.

3. Alternate Day Fasting

In this method, you will only be fasting every other day instead of fasting for a certain amount of time each day. So, on the days you aren’t fasting, you can actually eat whatever you want. 

If you take the modified version of this diet, you are allowed to eat 500 calories on your fasting days. So, you can still eat food during your fasting days, but the number of calories is fewer than normal.

Final Thoughts

Intermittent fasting is one way you can lose weight and become more fit. In intermittent fasting for weight loss, you can choose different fasting schedules to better fit your needs and lifestyle. Some schedules will require longer periods of fasting, while others will have a bigger eating period to allow the body to adjust. You can go with whichever schedule you want. Just make sure you still try to eat healthier when you do.

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