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by Healthoria.com
Intermittent fasting is an incredibly easy weight loss concept to implement, but deciding when to eat and when to fast is something most people struggle with. You’ll need to find a balance between your personal work schedule, social life, and desired fasting results.
There Isn’t An Optimal Schedule Yet
Intermittent fasting has been extensively studied for its health benefits, but the emphasis has always been on the fasting and not the consuming of calories. With the exception of post workout recovery, there really isn’t an definitive “best time” to eat your calories, or consume specific macros.
So don’t worry too much about planning your meals too early, or eating too late in the evening. As long as you’re maintaining your consecutive fasting hours for the day, when you choose to eat won’t hurt your progress.
Below is an intermittent fasting schedule separated by difficulty, and your experience with fasting. When planning your meals, and fasting windows, the most important element will always be consecutive fasting hours and not the time you eat.
So if you’re a night person, and you’re always up at three in the morning, it’s perfectly fine to plan your meals during these hours.
Beginner Schedule
Recommended Fasting Length: 12 Hours
Eating: 12 Hours
Fasting : 12 Hours
First Meal: 7 am
Last Meal (finish): 7 pm
Intermediate Schedule
Recommended Fasting Length: 16 Hours
Eating: 8 Hours
Fasting : 16 Hours
First Meal: 10 am
Last Meal (finish): 6pm
Advanced Schedule
Recommended Fasting Length: 18-20 Hours
Eating: 4-6 Hours
Fasting : 18-20 Hours
First Meal: 12 pm
Last Meal (finish): 4-6pm
You may also like:
Intermittent fasting frequently asked questions
How to intermittent fast
What to do if not losing weight while intermittent fasting
See Also
- Best workouts over 40
- Lose 30 pounds in 3 months
- Ketogenic diet foods – what to eat
- How to lose weight if over 200 pounds
- How to lose 20 pounds really fast
- Beginner yoga poses for balance
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