Intermittent fasting is one of the most popular ways to lose weight effectively. Information about this weight loss technique is just beginning to gain popularity and knowledge about it is just starting to surface. One of the reasons that this method has become popular is because it is easy to stick to and does not prevent you from enjoying your favourite types of food.
There is one caveat that you must understand for intermittent fasting to be successful. You must ensure that you are caloric deficient to lose weight and inches. Fasting for extended periods can be challenging for some people; however, others find it quite effortless. Intermittent fasting allows you to fast at your own pace and lose weight.
Many people find that slowly easing into intermittent fasting is easier. This technique allows it to become second nature. Others find that jumping straight into intermittent fasting is the best way. Either way is fine; however, you must have the mental fortitude to get over the hunger pangs that are associated with fasting.
If you are considering intermittent fasting, you need a good place to begin. We have detailed some of the best fasting and eating schedules that people around the world use. Let’s take a look at the top six intermittent fasting schedules that can help you lose the weight that you have always dreamed of.
1. The 12:12 Schedule
The 12:12 intermittent fasting schedule is the most relaxed fasting schedule available. It is perfect for beginners. You may already be on this schedule without even realizing it. This schedule involves fasting for 12 hours and then eating within a 12-hour window.
For example, if you typically eat breakfast at 7:00 am and eat dinner by 7:00 pm, you are already following the 12:12 intermittent fasting schedule. If you like to snack after dinner, you will need to cut this out to follow the 12:12 intermittent fasting schedule.
2. The 16:8 Schedule
The 16:8 fasting schedule is the first step in a long journey. It is challenging to those who have never fasted before or those who enjoy eating both breakfast and dinner. This schedule requires you to give up one of these meals.
This schedule involves fasting for 16 hours. During these 16 hours, you will be asleep for approximately 8 hours and then fasting for the remaining 8 hours that you are awake. You will be allowed to eat for a period of 8 hours. This schedule takes time to get accustomed to. Typically, it takes two to three weeks for beginners and those who have never fasted to get used to.
If you eat dinner at 8:00 pm, go to bed at 10:00 pm and wake up at 6:00 am, you have already gotten 10 hours of your fasting completed. You will need to skip breakfast on the 16:8 intermittent fasting plan and eat your first meal at noon. Although this schedule can be difficult at first, after a while, it will become easier. One important thing to remember is to drink plenty of water during your fasting window to ensure you remain properly hydrated.
3. The 18:6 Schedule
If you are ready to kick your intermittent fasting up another level, the 18:6 fast is what you need.
This fast is difficult in the beginning because you fast for 18 hours. This fast requires mental fortitude while your body is becoming accustomed to the schedule. Instead of eating at noon as you would on the 16:8 schedule, you will need to wait until 2:00 pm before you eat.
This schedule only gives you six hours to eat, which means you will probably only have time to eat two big meals and maybe a snack in between. This method is very effective and can be much easier than the more extreme intermittent fasting schedules listed below.
4. The 20:4 Schedule
This schedule is challenging, and you will need to use all of your willpower to stay on it. A 20:4 fasting schedule is very difficult. Most people will have difficulty sticking to this schedule for an extended period of time.
The 20:4 intermittent fasting schedule only gives you a window of 4 hours to eat. This is barely enough time to enjoy two meals. Many people on this schedule enjoy one big meal and fast throughout the remaining time. Fasting for 20 hours requires you to eat your first meal at 4:00 pm and finish eating by 8:00 pm.
This schedule offers a concise eating time period, which means only those who are dedicated to fasting will be able to fast using this schedule.
5. The OMAD Schedule
The OMAD, one meal a day, the schedule allows you to eat one large meal a day. This meal will contain all the nutrients and calories that your body needs. It is an extreme schedule that makes you wait 24 hours before you consume your next meal. As you can see, this schedule is difficult to follow and will take all of your willpower and dedication to follow.
You will need to plan your one meal careful to ensure that you are getting the nutrients that you need to maintain health. This schedule concentrates on consuming nutrient-dense foods.
Additionally, this means that you must consume between 1,500 and 1,800 calories at one sitting. By the time you have finished eating, your body will be ready to shut down, and you will want to do nothing other than sleep. The best part of this schedule is that you will still be full and energized when you wake up.
It is important not to overeat on this schedule. Most people tend to overeat at the beginning of this schedule. The key to the success of this intermittent fasting schedule is to count calories.
6. The 5:2 ADF Schedule
This intermittent fasting schedule is known as the Alternate Day Fasting (ADF) schedule.
This schedule allows you to eat regularly for five days. You will be able to enjoy your usual breakfast and a lovely dinner at night. Then on the two following days, you must severely limit your caloric intake to no more than 500 calories.
This schedule allows you to normally eat for five days and then undergo a final two day fast — the eat-stop-eat intermittent fasting help to improve your metabolism.