What Is Intermittent Fasting 1: 10
14:10 is a type of intermittent fasting.
Unlike the popular 16:8 method, it has a new ratio of fasting and feeding periods. Intermittent fasting 14:10 has an eating window of 10 hours and fasting window of 14 hours.
One common approach to doing this is to eat normally in the hours between 9 a.m. and 7 p.m. The period between 7 p.m. and 9 a.m. the next day is the fasting window.
During the feeding period, you can eat your usual meals and snacks. Likewise, during the fasting window, you are not allowed to eat any calories. However, you can drink water and unsweetened coffee or green tea.
How To Choose The Right Intermittent Fasting Schedule
05/16/2021 By De’Onte PriceThis post may contain affiliate links. Please read our disclaimer for more info.< /em
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If youre here, youre either ready to start doing intermittent fasting and dont know what schedule to follow, or you are still trying to figure out if its something you would like to do.
Regardless, I think its AMAZING that youre at least considering it! Intermittent fasting is filled with TONS of amazing health benefits, and you would be doing yourself a GREAT service by adding it to your health and wellness plan.
Today you will learn more about intermittent fasting, including its benefits, popular intermittent fasting plans, and what plan is right for you.
I hope you enjoy this post and find it helpful!
The Best Intermittent Fasting Schedule For Women
Whats the best IF protocol for you specifically depends on your lifestyle, your body composition, and your goals?
Generally, the minimum I recommend everyone to fast is 16-18 hours because thats not really fasting and youll get used to it quite fast. You should be able to do this without any coffee or other stimulants as well because you want to keep your cortisol controlled.
How long you can fast depends on your workout routine as well.
- If you exercise right before breaking the fast then you can fast for 20 hours or do one meal a day quite successfully because youll be burning your body fat during the fast without going catabolic and then when you break the fast youll immediately refuel yourself and start repairing.
- If you workout somewhere in the middle of the fast and then continue fasting post-workout, then its going to be more difficult for you to progress in your training or maintain muscle because it becomes an additional stressor.
Whatever the case may be, you shouldnt feel the need to be eating any more than twice a day and how you choose to do it depends on your circumstances and your goals.
Dont get caught up with thinking that you have to stick to this one protocol all the time and that if youre eating any more than once a day youre basically getting cancer and gaining fat. Thats where a lot of eating disorders and poor food habits get created. What matters more is what you do consistently and how many calories youre consuming during the entire day.
Also Check: How Long Is Intermediate Fasting
Heres The Bottom Line
Its possible that intermittent fasting is not for you, and thats okay. At some point, if youve tried different variations and youre still feeling hungry or sluggish, it might be time to ditch the effort and just focus on healthy eating in general, but that doesnt mean it will be a total loss, Fung says.
For many people, trying this leads to a greater understanding about the effects of what theyre eating, he says. Even if you decide time-restricted eating doesnt work for you, that awareness tends to remain.
How Often Should You Do 16/8 Intermittent Fasting
You can do 16/8 intermittent fasting as often as you wantbut it may be smart to ease in. Ease your way into fasting to keep it sustainable, encourages Lindsay Wandzilak, NASM celebrity trainer, nutritionist and founder of The Daily. Pushing the hours to a crazy, uncomfortable place can lead to deprivation, binging, and guilt.
Starting slow and increasing your fast by intervals every few days can make it easier for your body and mind to adjust to a new eating window . If you approach intermittent fasting as a lifestyle shift, you are more likely to find success sticking to the fasting schedule on a daily basis.
Related: What Studies Say About Intermittent Fasting
Also Check: Can You Get Into Ketosis By Fasting
Best Intermittent Fasting Schedule For Men
For most men, in my experience, it is possible to start directly with a 16/8 fasting plan. Finally, you will unlearn appetite in the morning in less than two weeks.
In addition, 24- or 36-hour fasting is also excellent for men, as they find it easier on average to fast for more extended periods at a time.
Those who are athletes and do not like to restrict themselves in everyday life are best served with 36-hour fasting. Because two nights lie in the fasting period, this method is feasible weekly and effective for health goals.
Men who have been engaged in intermittent fasting for a long time also tend to use more extreme methods more often.
People who travel a lot or have a physically active working day can optimize their health by skipping lunch.
So 16/8 becomes a 20/4 or OMAD fasting schedule. In any case, the daily routine must fit to increase the fasting window from 16 hours to 20 or more.
I practice OMAD, especially when I want to maximize productivity and free time. There is no question that lunch brings losses in concentration. Still, it has social benefits and may reduce stress on your working day.
Life Intermittent Fasting Tracker: Lasting Results
LIFE Intermittent Fasting Tracker is a free intermittent fasting app that is made for everyone, beginners and pros. Helping millions of users in losing weight, the fasting app for iOS and Android has a built-in learning library to help you receive fasting tips.
Unique Features of This Intermittent Fasting App
-> Start and stop your fasting sessions with ease using this fasting mobile application.
-> Track your moods, fasting status and share your progress with the help of this iOS and Android app for intermittent fasting.
-> This mobile app allows you to import data from Fitbit, Garmin, Oura Ring, BIO SENSE and other devices.
-> Do intermittent fasting with your friends, and track each others progress with this mobile app.
Free
Google Play Store Rating: 4.6
Apple App Store Rating: 4.8
Do you want to download mobile apps that can track your heart rate? Here is a list of the Top 10 Best Heart Rate Monitor Apps.
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Ways To Use This Information For Better Health
Does It Have Benefits
The Warrior Diet does not have any research to back up its exact methods, but intermittent fasting does.
Though the Warrior Diet is a bit more extreme than other, more common types of intermittent fasting like the 16:8 method , its simply a stricter version of this method.
For this reason, one could argue that the benefits linked to intermittent fasting also apply to the Warrior Diet.
Recommended Reading: Is Intermittent Fasting Better Than Keto
Could Intermittent Fasting Be Bad For You
Intermittent fasting can increase levels of cortisol, making you stressed. Early research has found that intermittent fasting may reduce the risk of diabetes, cancer, and heart disease, but Rumsey said depriving yourself of food for an extended period of time can increase levels of cortisol, the body’s stress hormone.
Yes24, 36, 48 and 72-hourweaknessfatigue, headaches, low energy, irritability and hunger32 related questions found
How Does The 1: 8 Diet Work
The 16:8 diet works on an hourly basis. So each day you can eat within an 8 hour time frame and fast for the remaining 16 hours. The best part? You dont have to restrict your calories when eating during the 8 hour window. As long as you eat healthily in your 8 hour time frame, youll see the weight drop off.
Experts say that the 16.8 diet restricted schedule gives our bodies the chance to process the nutrients stored in foods and burns away calories. Plus, you wont go hungry like you do on those two fasting days on the 5:2 either.
As Tom Jenane, nutrition and fitness expert explains, The 16:8 diet is a brilliant form of intermittent fasting that has proven results in a number of cases.
Jennifer Aniston is a famous fan of intermittent fasting.
As well as Jennifer Aniston, other Hollywood names who have seen success after following the 16:8 diet include Hugh Jackman, who reportedly used the diet to get in shape for his Wolverine films and actress Jennifer Love Hewitt.
Also Check: Can You Drink While Intermittent Fasting
A Potential Downside Of Intermittent Fasting
A rigorous three-month study found that people lost little weight, and much of that may have been from muscle.
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Intermittent fasting is a trendy weight loss strategy. But a new study found that a popular form of intermittent fasting called time-restricted eating produced minimal weight loss and one potential downside: muscle loss.
The new research, , is one of the most rigorous studies to examine time-restricted eating, which involves fasting for 12 or more hours a day. Many followers of the diet, which has been popularized in best-selling diet books and touted by celebrities, routinely skip breakfast and eat all their meals between roughly noon and 8 p.m., resulting in a daily 16-hour fast.
Research over the years has suggested that the practice spurs weight loss and improves metabolic health, although much of the data has come from animal experiments or small studies of relatively short duration in humans. Experts say the diet works because it allows people the freedom to eat what they want so long as they do it in a narrow window of time, which leads them to consume fewer calories over all.
My bias was that this works and Im doing it myself, and so I was shocked by the results, he said.
We Fasted 2 Days A Week Heres What Happened
Fasting just one day a week worked great for Precision Nutritions co-founder, John Berardi, PhD. Sure, on that first day without food? Hunger dogged him. His family also reported that he was quite crabby.
But he adapted. And with an eat anything day once a week to counteract his eat nothing day, everything felt doable. After roughly five weeks of fasting, I was barely uncomfortable at all, says Dr. Berardi. And by my seventh or eighth fast, I was having great days.
Dr. Berardi lost 12 pounds of body weight during the first eight weeks on this schedule.
Dr. Scott-Dixon? She had similar experiences.
But when they both tried to add a second fasting day? Everything went sideways.
Within two weeks, Dr. Berardis morning weight plummeted from 178 pounds to 171, with an estimated 4 additional pounds of fat lost but he lost 3 pounds of lean mass, too.
He felt small and weak, and was losing too much weight too fast.
People commented on how drawn and depleted Dr. Berardi looked. And he was exhausted. Training became a struggle. Even getting off the couch was a struggle.
Dr. Scott-Dixon had a similar experience.
In particular, people commented on how awful my face looked, she says. Family members worried that I had a terminal disease.
The lesson:When it comes to fasting, do just barely enough to meet your goals.
And maybe even a little bit less than you think you need.
Recommended Reading: What Can I Drink During My Intermittent Fasting
So How Long Should You Fast For
Whew, that’s a lot to take in! Bottom line, though, is that the ideal fasting window will vary depending on the individual. “What matters more, I think, is the duration of fasting that works for you,” says Pedre. “If you can’t stick with it or it isn’t working for whatever reasonsay, you can’t concentratethat’s a sign benefits are starting to drop off and you may need to scale back.”
The Different Intermittent Fasting Hours Make Fasting Easier And A Viable Way To Lose Weight Without Sacrificing Your Health
There are more than a few different ways to do intermittent fasting and they all work differently for people. The idea is to add fasting periods into your schedule to focus more on when you eat versus what you eat the hours you eat on a fast are important.
The overall idea is simple, force the body into a temporary state of ketosis so that it uses stored fat for energy instead of from food consumed.
But with 24 hours in a day and 7 days in a week that allows for custom intermittent fasting hours. You can decide which plan works best for you and then give it a shot. You will surely find that weight loss becomes easier with intermittent fasting.
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What Is The Ideal Time For Fasting
Well, this is going to depend on your lifestyle.
What hours do you work? What time do you wake up?
What time do you go to bed?
If you want to have success with intermittent fasting these are the questions you need to start asking yourself. Your answers will vary from the next person. The ideal time for fasting is really going to be determined by your schedule.
Here is an example: When I was following the 16:8 schedule I was waking up at 6 am, started working at 8 am and then my first meal was at Noon. When I got home around 6 pm, Id eat dinner and have a light snack at 7:30 by 8 pm I was done eating until Noon the next day.
I, of course, was also following a ketogenic lifestyle so my total carb intake was anywhere between 15 20 carbs per day . This allowed me to get the most out of intermittent fasting.
If you want to get started on Keto check out my FREE KETO EDITION: EAT THIS, NOT THAT. This is a great place to start and will show you all the foods that are Keto approved. As well as, foods you should avoid.
Want to know what your Macros are? Download the CARB MANAGER APP for FREE.
Like I said before, its whatever makes the most sense for your lifestyle. Whatever time frame is easiest for you is what you should aim for and this will allow you to be consistent!
Intermittent Fasting Over 50 Female
Like any other mammals, human beings are more prone to developing a wide range of diseases as they grow older. At 50 years and above, intermittent fasting and eating a healthy diet are steps to losing weight and achieving other health benefits. However, intermittent fasting at 50 has some setbacks. At 50 and above, most females and males bodies usually experience a lower metabolism rate and insulin sensitivity issues. It, therefore, becomes tougher for you to lose weight and control your blood sugars and blood pressure. Other limiting factors to intermittent fasting over 50 include
- Reduced muscle mass.
- Becoming less active than before.
- Sleeping difficulties.
- Achy joints
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Benefits Of Intermittent Fasting For Women Over 50
- Benefits of Intermittent Fasting for Women Over 50
Nutrition
- Prime Women
- Sun Jan 10
Intermittent fasting for women over 50 could help with weight loss and minimizing the chance of developing typically age-related illnesses. In fact, intermittent fasting can lower blood pressure, according to a new study done by Baylor College of Medicine. The study showed that fasting lowers blood pressure by reshaping the gut microbiota.
Of course, in addition to wanting to improve their health, losing weight is a major concern for many women over 50. A few things that make it tougher to lose weight after age 50 include lower metabolism, achy joints, reduced muscle mass, and even sleep issues. At the same time, losing fat, especially dangerous belly fat, can dramatically reduce your risk for such serious health issues as diabetes, heart attacks, and cancer.
Of course, as you age, the risk of developing many diseases increases. In some cases, intermittent fasting for women over 50 could serve as a virtual fountain of youth when it comes to weight loss and minimizing the chance of developing typically age-related illnesses.
Pros Of 1: 6 Intermittent Fasting
- It’s easy to maintain every day: Without much disruption to your daily schedule, you basically skip breakfast and then have your dinner on the earlier side.
- It’s flexible: If you prefer eating a later lunch, you can shift your eating window or shift it earlier .
- Improved digestion: Eating less time during the day can help reduce or prevent bloating and improve digestion.
- Clear mind and increased energy: After your body adjusts, you’ll experience a heighten sense of mental clarity and focus, which means no more brain fog, and more energy.
- Improved sleep: If you tend to go to bed earlier, eating dinner by 6 p.m. means you’re not snacking after dinner, so you’re hitting the sheets with a full stomach. You can just start a new habit where you curl up on the couch with a hot cup of herbal tea.
- You can eat larger meals: Since you’re consuming all your daily calories within a shorter window, another pro is that you can sit down and eat larger meals and feel more satiated than if you were eating three to six small meals throughout the day.
- You can eat the foods you love: You have more leniency with the foods you eat as well, so you can choose higher-calorie or higher-carb foods you may have denied yourself before. And even if you skip breakfast, you can still eat the breakfast foods you love you’ll just be delaying your meal until later in the day.
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