How To Choose An Intermittent Fasting Schedule
How to Choose an Intermittent Fasting Schedule
Posted a year ago
Choosing an intermittent fasting schedule should be easy. Just pick the protocol with the most science behind it, right?
One problem with this method is that the science supports many forms of IF, meaning there is no consensus on the best protocol for supporting your health goals.
Another problem is that longer intermittent fasts dont work for everyone. One meal a day might work for some people, but others find it stressful and draining.
Some of the more well-known IF protocols include overnight fasting, 16/8, OMAD, 5:2, and alternate-day fasting. If this is unfamiliar jargon, dont worry! Well address these methods in more detail later in the article.
This article will help you find your optimal protocol of fasting and feeding, so you can settle into a sustainable routine.
Intermittent Fasting Defined
Intermittent fasting can be defined as temporary calorie restriction. When you practice IF, you limit your calories for a certain number of hours every day or for a certain number of days every week.
As a general rule, intermittent fasts start at 12 hours and end at around 36 hours of fasting. Any fast beyond 36 hours is typically considered an extended fast.
An intermittent fast neednt be a zero-calorie fast. Certain protocols allow for limited calories during feeding windows and still appear to help with obesity and other heart disease risk factors.
Types of Intermittent Fasting
Best Collaborative Fasting App: Life Fasting Tracker
Here weve got another grateful option for fasting apps. Aside from the standard features every fasting app ships with, Life Fasting Tracker offers some unique features that make it supreme to the competitors.
Firstly, the application is focused on teamwork a lot. Oftentimes, you might want to be sharing your diet plan or progress with your family, friends, doctor, or trainer. For that purpose, the program allows creating social circles for instant and convenient sharing of anything you want to.
Another marvelous stand of the program is the availability of personal sessions with expert coaches for dedicated instructions on what kind of diet plan you should devise. These sessions can cost you between $37.50 and $60 for 30 minutes of the call. However, getting started with the app is completely FREE.
The app offers both FREE and paid versions. The sessions with coaches start from $37.50 for thirty minutes.
The app is compatible with both iOS and Android.
When Can I Eat On The 1: 8 Diet
If you’re following the 16:8 diet, you can pick any 8-hour window to suit your day.
“The most common hours adopted for the eating period is 12pm to 8pm,” explains Tom Jenane, nutrition and fitness expert at Nature’s Health Box . “The reason for this is because people aren’t normally that hungry in the morning and you don’t want to be consuming too many calories in the evening. This window allows for lunch and dinner as well as healthy snacks .”
But while the choice is yours, research has identified the best time to eat breakfast, lunch and dinner for weight loss. According to a study by the University of Murcia , it’s best to stick to a breakfast in the morning, as skipping the meal is linked to a higher rate of obesity. Meanwhile, a late lunch can hinder weight loss in those trying to reduce fat mass, and a late dinner decreases glucose tolerance, making it easier to gain weight.
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How Long Should You Fast For God
If you dont eat or drink for more than three days, it can be dangerous. God has allowed someone to fast in ways that they could not do on their own. This type of fast involves abstaining from food and water for 40 days. It is important to note that fasting is not the same thing as abstinence.
It is possible to abstain from certain foods, but not from others. For example, a person who abstains from alcohol may still be able to drink alcohol on a regular basis. However, if the person does not consume alcohol regularly, they may not be in a position to experience the full effects of alcohols effects on the body.
Which Intermittent Fasting Is Best For You
Picking which intermittent fasting is best will depend on your health goals and what experience you have with intermittent fasting. if your main goal is weight loss, keep reading, we will talk about some specific tips that will help you achieve weight loss. Otherwise, if you are struggling with some health issues, some prolonged fasting may be something to consider. I recommend you learn about the 10-Day Transformation or Modified Fasting.
Take my quiz to determine which fasting method is best.
Keto Vs Carnivore: Which Diet Is Best For You
Carnivore is technically keto because when youre doing carnivore, you are in ketosis. Both diets are good options, but Ben says to try keto first. Keto is low carb, but its not zero carbs like a carnivore diet. If you go from 150 grams of carbs to zero, thats going to feel challenging. However, going from keto to carnivore isnt as challenging for you. Many people have naturally started carnivore diets because they plateaued on keto. Carnivore can be a great natural transition to try something new and change things up for your body. We dont need motivation instead, we need momentum. All in all, carnivore can be an accessible version of keto if you want something simple to do.
The 1: 8 Method Of Fasting Is One Of The Easiest Forms Of Intermittent Fasting To Maintain
“The 16:8 method requires a person to eat for eight hours per day and to fast for 16 hours per day,” Yule said. This can be one of the easiest forms of intermittent fasting to maintain, she said, since a person can eat every day, and several meals and snacks can fit inside the eight-hour window. The person can also adjust the window to meet their lifestyle needs and behaviors, she added.
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Intermittent Fasting Dos And Don’ts
The study review also offers some practical tips on how to ease yourself into an intermittent fasting regime easier, as listed on ScienceDaily:
- Adjustment time Side effects such as headaches, dizziness and constipation subside after one to two weeks of fasting. Increased water intake can help alleviate headaches caused by dehydration during this time.
- Exercise Moderate to high-intensity endurance or resistance training during food abstention can be done, and some study participants reported having more energy on fast days. However, studies recommend those following alternate day fasting eat their fasting day meal after exercise.
- Diet during fasting There are no specific recommendations for food consumption during intermittent fasting, but eating fruits, vegetables and whole grains can help boost fiber intake and help relieve constipation that sometimes accompanies fasting.
- Alcohol and caffeine For those using an alternate day or 5:2 fasting plan, alcohol is not recommended on fast days as the limited calories should be used on healthy foods that provide nutrition.
The review also suggests that intermittent fasting might not be ideal for certain types of people, including people who are pregnant or lactating, children under 12, those with a history of disordered eating, those with a body mass index, or BMI, less than 18.5, shift workers and finally, people who need to take medication with food at controlled times.
Premium Features Of Fasting App
- Create a profile to manage your height, weight, and other physical credentials, diet plans, and progresses
- Create custom fasting plans based on your personal health preference
- Set custom targets and track fasting periods using excellent visual charts and graphs
- Improved scheduled water intake using a dedicated app functionality
- An optimized assistant to monitor your body weight
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For Coaches: Find The Best Intermittent Fasting Schedule For Your Clients
The topic of IF poses quite a few challenges for nutrition coaches. First, some clients really shouldnt be fasting at all. Others might do okay with some fasting approaches, but miserably on others.
And still other clients might come to you convinced that the most extreme fasting method is right for them, even though theyve never fasted before.
How do you navigate these turbulent waters? In this section, youll find advice from Robin Beier, PN2, a German nutrition coach we mentioned earlier in this chapter.
To match clients with an intermittent fasting schedule, consider these questions.
Factor #1: Have they practiced the fundamentals?
A number of fundamental nutrition strategies form the underpinning of all successful IF schedules. Your client will want to have these down before trying any fasting style. Is your client usually
- eating only when physically hungry?
- eating slowly until satisfied?
- consuming minimally-processed whole foods?
- eating balanced meals that include lean protein, healthy fats, smart carbs and colorful veggies?
If possible, try to spend some time on these practices before diving into any of the fasting schedules mentioned in this chapter.
Factor #2: Have they fasted before? If so, how did it go?
Consider asking: What experiences have you had with fasting schedules or meal skipping?
Factor #3: What kind of exercise are they doing? And how often are they doing it?
Factor #4: Whats their lifestyle like?
Two words that can reign in overzealous clients
Pros Of Intermittent Fasting
Researchers have already linked numerous health benefits with intermittent fasting and continue to examine them.
Plus, for some people, intermittent fasting fits well into their model of a healthy and sustainable long-term diet.
If youre wondering if intermittent fasting could be right for you, here are a few benefits that might pique your interest.
Also Check: Intermittent Fasting For Fat Burning
Making Weight Loss Easier
Intermittent fasting can change the function of hormones, cells and genes, Sawyer says. “Changes in hormone levels makes stored body fat more accessible and initiates important cellular repair processes. When you fast, insulin levels drop, and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.”
Fastic: Free Fasting App
In intermittent fasting, you not only have to do fast, but the more important thing is to load up your body with healthy food. The Fastic app consists of over 400 recipes that feature healthy and filling ingredients that provide you with all the nutrients your body requires. You also get information on how the body works during the fasting window and give you access to other unique features like a step counter. Fastic is a free fasting app that you can install on Android and iOS. However, the prime membership of this app starts at $11.99 for one month, which gives you access to complete recipe books and daily challenges for keeping you motivated.
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Schedule #: Fasting Mimicking Diets
Fasting-mimicking diets are similar to the 5:2 diet, except the time scale is longer:
- The low-energy period usually lasts around 3-7 days.
- Its done less often, generally once every 3-6 weeks.
What it involves
In practice, an FMD might include 1 week of low energy intake, say around 50 percent of normal needs, then 3-4 weeks of normal energy intake. Repeat.
People who benefit
This is an advanced fasting schedule that works best for people who have already mastered 5:2 eating or another less intense protocol.
Its ideal for people whose lifestyles reinforce the fasting schedule. Consider the life of a long-distance trucker who spends a week on the road followed by a couple weeks at home. Such a person might decide to eat very little while driving.
Why? For one, theyre quite sedentary, so their body doesnt need as much energy. Two, they may be incentivized to drive as long as possible and not want to take lots of breaks.
Then when that trucker arrives home, they might eat more normally.
If you try it
Intermittent Fasting Quiz: Which Fasting Method Is The Best For You
If youre new to intermittent fasting, youre probably wondering how it works and which method to try.
To achieve success with intermittent fasting, you need to find the schedule that works best for you. It should align with your daily routines, training schedules, and social life.
With several variations, it isnt easy to know where to begin. Some are more challenging than others, with extended hours of food abstinence, while shorter methods may not be effective for your goals.
Keep reading as our intermittent fasting quiz provides answers to help you choose the right program for you.
Recommended Reading: How Long To Lose 10 Pounds Intermittent Fasting
Best Fasting App Available
I tried 5 different apps at the same time when I began IF, and this is the one I stuck with. This was one of the only apps I found that I could keep track of my body measurements, which is just as important to me as logging weight. It has widget options and an accompanying Apple Watch app, which I really appreciate. The combination of functionality with a nice looking interface sold me over all the other apps. To nitpick, a few things I would like to see added: – more Apple health integrations: right now it can only write my height and weight, I would love to see it send my water data to Apple as well – more watch options: the watch app immediately opens to add water, I can go back in the app and see the clock, but not which phase of fasting Im in. When added to a watch face, only the consumed water shows, theres no option to see your fasting clock – water logging options: the watch app, phone app, & widget automatically add the last used capacity when logging water, I would like to be able to manually enter an amount each time – weight logging: I would prefer to see the total amount of weight Ive lost not the difference since my last weigh in
What Is Intermittent Fasting
Intermittent fasting is a scheduled eating plan that cycles between eating and fasting windows.
It ultimately means eating during certain hours of the day or week and abstaining from food the rest of the time.
Unlike other diets or weight loss programs, it doesnt specify what you should eat. Instead, it dictates when you can eat.
Although meals arent specified, you should eat healthily to maintain optimal nutrition. You should focus on a balanced diet that packs in all essential nutrients.
The aim for those practicing regular fasts is generally to facilitate weight loss. Its a popular weight loss technique in the health and wellness world as it is known to deliver significant results. It is also thought to be beneficial for overall health.
Aside from losing weight, fasting is practiced for religious and spiritual purposes, from Christianity to Buddhism.
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Is It Ok To Skip Breakfast
Yes, Varady said. The notion that omitting a morning meal is bad for your waistline likely began with studies sponsored by cereal companies, and most of that research looked at the effects of breakfast skipping on cognition in children, she noted: Im not sure how that all got translated to body weight.
Another analysis, by obesity and nutrition researcher David Allison, found there wasnt scientific data to definitively support a link between eating breakfast and weight loss, or skipping breakfast and weight gain.
Which Is The Best Intermittent Fasting Apps For 2021 The Wrap Up
Thus, the intermittent fasting application is high in demand that extensively improves your health and monitors your weight. Due to such a busy schedule, you may skip the water or diet that adds up to obesity problems.
But, with these best intermittent fasting apps, everything can be brought into control. A workaholic person can manage his water schedule and also keep a record of calorie consumption.
So, if you are penetrating into the fitness market, let me tell you, it has a really wider scope. According to areport, the fitness market is expected to grow by 21.30% from 2020 to 2027.
You can hire a professional company for developing fitness apps similar to intermittent fasting or majorly into the health sector. Because people are tilting more towards maintaining their health and fitness. And, thus, this is the right time to put your foot forward.
Info Stans is the trusted Mobile App Development Company in India, USA, and UK that understands your requirements and exactly builds the app as demanded.
Book an appointment now to discuss the estimated cost of your application.
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Intermittent Fasting Apps Review
As intermittent fasting for weight loss becomes more popular, the Apple and Android stores are introducing more and more app choices to make your fasting life easier.
If you look through this list youll find the perfect fasting app for iPhone, or just the right fasting app for Android. Ive also included a fasting tracker online in case you dont want to use your smartphone.
Some of these apps are only available for Android, some are only available for iOS, but most work across both platforms.
Some of the fasting apps are completely free, others have paid versions and some even have a weekly coaching subscription you can upgrade and pay for.
This review of fasting apps will help you pick the one that works best for your style of intermittent fasting so you can start tracking and start fasting now.
Read Also: How Long You Should Do Intermittent Fasting
Schedule #: Alternate Day Fasting
With alternate day fasting you eat every other day.
What it involves
You eat normally one day. The next day, you dont eat. Repeat.
People who benefit
This is an advanced fasting schedule that works best for people who have already mastered fasting one or two days a week.
As with schedule #6, its ideal for people whose lifestyles reinforce the fasting schedule. Think of hospital medical professionals who work 12-24 hour shifts. For them, it might be easier and even preferable to not eat during their shift.
If you try it:
- Practice fasting for shorter periods, first. Again, this is an advanced practice. Before trying alternate day fasting, experiment with fasting once or twice a week.
- Plan for when you will break your fast. Make sure youve got food at the ready.
- Be flexible. If you break the fast early, you didnt screw up. Try to learn from it and move on. Also, try not to compensate for mistakes by fasting even harder. For example, if you eat dinner on a fasting day, dont skip a meal on your eating day in order to make up for it.
- Take time off from fasting when your life gets busy. ADF doesnt pair well with hard training, excessive life stress, or even someones monthly menstrual cycle.
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