There are many different types of intermittent fasting schedules that different people or doctors use the most or recommend. I want to make you aware of all the possibilities so you find the fasting schedule that works for you.
I also want you to know that any amount of fasting can be beneficial to the body. At a minimum, you should get to a 12:12 schedule in which you are fasting half your day most every day. If you are not at a 12:12 then use my Easy Guide to Intermittent Fasting to ease into that minimum daily fasting schedule. Beyond that adding any of these additional longer fasts provides benefits that will improve your health.
Remember to consult with your health care provider before extending your fasting times. See my post on Who Should Not Fast for more information.
The 16:8 Intermittent Fasting Schedule
A 16:8 intermittent fasting schedule means that you fast for 16 hours and eat in an 8-hour window. For example, if you stop eating at 8 pm then you start eating at 12 pm the next day and finish at 8 pm. This window can be moved throughout the day. If you stopped eating at 6 pm then you start eating at 10 am and finish at 6 pm. Another example is to stop eating at 10 pm then start eating at 2 pm the next day and finish eating at 10 pm. This type of eating schedule can be used every day and become a new lifestyle. I know of a few people who have had this as their daily eating time for over 2 years. This schedule typically gives a person two meals. There could also be a small snack.
The 20:4 Intermittent Fasting Schedule
A 20:4 intermittent fasting schedule means you fast for 20 hours and eat in a 4-hour window. For example, if you stop eating at 8 pm and start eating the next day at 4 pm and finish eating at 8 pm. Similarly, that 4-hour window could be shifted to any part of the day. For example, if you want to eat during lunch maybe eating between 2 pm and 6 pm, or if you want breakfast then eat between 8 am to 12 pm. Whichever consecutive 4 hours work best with your life. This schedule typically gives a person one meal. There could also be a small snack.
The 24 Hour Fast
If you eat dinner tonight, then your next meal is dinner tomorrow night. Essentially, this is one meal a day, at the same time every day with no snacks.
The 36 Hour Fast
An example of this type would be eating dinner tonight, fasting all day tomorrow, and then having breakfast the next morning. You would then fast the remainder of the day, and the next day and have dinner if you are doing consecutive fasting days.
The 5:2 Day Fast
Eat healthily for 5 consecutive days, then fast for 2 days. On your fasting days, you are allowed no more than 500 calories per day. This fasting method was made popular by Dr. Mosley in his book called ‘The Fast Diet’.
The 48 Hour Fast or Longer
An example of this type would be eating dinner tonight, fasting all day tomorrow, and then having dinner the next evening. This type of fasting lasts 48 hours or longer. Extended fasts are typically done under medical supervision with a knowledgeable doctor. Nutrient deficiencies are a risk, so it is recommended that you take a multivitamin if you are fasting for longer than 48 hours. However, certain vitamins need fat, protein or acid to be properly metabolized, and fasting doesn’t support that. Some people also experience an upset stomach or nausea when taking multivitamins or supplements on an empty stomach.
Decide on Your Schedule
Your fasting days can be but do not have to be consecutive. There are some studies to suggest especially for women that longer than 24-hour fasts for consecutive days may impact hormones. For example, do not do two 48 hour fasts one after the other. Meaning ensure there is a couple of days of a 4-12 hour eating window before the next 48 hour fast. Also, anything longer than a 48-hour fast should be done under medical supervision.
Fasting is simple because you already do it. Choosing a fasting schedule is just deciding to experiment with your fasting time so you find what works best for you and your body.
Choose one of the options above or do the minimum 12:12 and see how you feel.
If you want help to decide on an intermittent fasting schedule to try, then pick up my free Easy Guide to Intermittent Fasting. I include questions to ask to determine what schedule may work best for you and your lifestyle.
