Intermittent fasting schedule – in recent years, a huge number of fitness experts and influencers have been pushing intermittent fasting in the United States. Even though it just started out in the United States, people of the Asian continent, especially India, have been practicing intermittent fasting for thousands of years.
There is a huge list of benefits that are directly associated with practicing intermittent fasting. Starting from weight loss, intermittent fasting can help you reduce insulin resistance, lower inflammation in the body, improve metabolism and even help you prevent cancer.
You might also be looking at intermittent fasting schedules because you have recently got to know about the benefits it can provide you. If yes, then keep reading the blog we have introduced to you top intermittent fasting schedules.
16/8 Intermittent Fasting
16/8 Intermittent fasting Is one of the most famous types of intermittent fasting. Usually, fitness influencers will also suggest you select 16/8 Intermittent fasting, but technically it is an advanced type of intermittent fasting.
The basic idea behind 16/8 Intermittent fasting is that you should not eat for 16 hours a day. You will only get a window of eight hours where you can eat as much as you need.
Don’t worry. In the 16 hours where you are not supposed to eat anything, you can drink water or green tea sometimes. We have to restrict ourselves from eating even one calorie during those 16 hours when we are fasting.
The beauty of intermittent fasting is not just limited to fat loss. You can achieve much more with the help of intermittent fasting. There are some fitness influencers on the Internet who are using 16/8 Intermittent fasting and still gaining muscle mass. It all depends on you how you want to use intermittent fasting.
Schedule of 16/8 Intermittent Fasting
Another beauty of intermittent fasting is that there is no fixed schedule for any type of intermittent fasting. Every individual is free to make their own schedule, and you will still get the benefit.
Usually, people try to cover their sleep in those 16 hours where you are not supposed to do anything. For example, you sleep 8 hours, and you take two hours to get ready after waking up. It means that out of 16 hours, you spend 10 hours sleeping while getting ready.
With the above-given example, you just have to manage six hours before sleeping without eating anything, and you will be able to complete your 16/8 Intermittent fasting.
If you like to skip your breakfast in the morning, it is very easy for you to manage 16 hours of intermittent fasting and a similar thing is for the people who want to skip their dinner. Usually, people prefer to skip their dinner, because it is very important for you to have a Big Breakfast in the morning to start your day.
Kindly remember, you have to eat everything you want in the eight eating hours. You cannot even have any juice, milk, or can once you have started your 16 hours of intermittent fasting.
- 7:00 AM to 3:00 PM
- 8:00 AM to 4:00 PM
- 9:00 AM to 5:00 PM
- 10:00 AM to 6:00 PM
If you are one of those people who want to skip their dinner, then you can use the above-given schedule of 16/8 Intermittent Fasting.
At the same time, if you are one of those people who like to skip breakfast, then you can use the below-given schedule.
- 12:00 PM to 8:00 PM
- 1:00 PM to 9:00 PM
- 2:00 PM to 10:00 PM
- 3:00 PM to 11:00 PM
As you are already aware, people of India have been exercising intermittent fasting for thousands of years. And as per Ayurveda, It is very important for you to eat your dinner till you can see the sun.
If you truly want to follow the Indian style of intermittent fasting, then I will suggest that you skip dinner. Because, no matter what, you can not manage to eat your dinner till you can see the sun.
Food Items Intermittent Fasting
Any kind of intermittent fasting won’t limit food items. It means there are no prohibited food items that you cannot eat during your intermittent fasting. You can eat anything you want.
But, if you want to maximize the benefits of your hard work and lifestyle change by introducing intermittent fasting into your life, every health expert and fitness expert will suggest you go for nutritious food only.
You should cut every soda, alcohol, smoking, and fast food from your life till you are practicing intermittent fasting. It is completely voluntary. There is no one forcing you to remove all these food items from your life.
One thing you have to understand about intermittent fasting is that it is hard. You will have to restrict yourself for 16 hours without eating anything. Intermittent fasting requires dedication, and if you are this dedicated, then I believe you can also introduce good food into your life.
- You can add fruits such as apples, bananas, berries, oranges, peaches, pears, and tomatoes to your diet.
- If we talk about the vegetables, then broccoli, Brussels sprouts, cauliflower, cucumbers, and leafy greens, are one of the best choices.
- Remove any processed food from your diet and introduce whole wheat items such as barley, buckwheat, quinoa, rice, oats, etc.
- You can also introduce healthy fats such as olive oil and avocados into your diet.
- Eggs, fish, legumes, meat, poultry, nuts, and seeds, are the best choice for protein sources.
Kindly remember the above-given food lift is just an example. There are thousands of different food items available in the market which are healthy, and you can create a thousand different types of dishes.
Different Types of Intermittent Fasting Schedules
If you are not comfortable with 16/8 Intermittent fasting, you can start with other types of intermittent fasting and then switch to 16/8 Intermittent fasting.
- There is a 5:2 intermittent fasting diet where you eat five days normally and restrict your calories to 500 on the remaining two days of the week.
- Eat stop eat type of intermittent fasting involves 24 hours of nonstop fasting and, After that normal eating pattern. You can exercise twice a week.
- The alternative day Intermittent fasting involves full fasting every other day. It is another advanced type of intermittent fasting.
- The warrior diet is among the first diets in the world where you can eat small amounts of fruits and vegetables during the day and one large meal before sleeping.
Tips for Exercising Intermittent Fasting
A huge number of people fail to introduce intermittent fasting into their lifestyle, and they leave it after one or two days. There are a few mistakes that nobody should make if they want to make intermittent fasting their lifestyle. These tips are not limited to just 16/8 Intermittent fasting.
- Don’t directly jump into full-fledged intermittent fasting.
The first thing I will suggest to you is not to jump into full-fledged intermittent fasting. This might look foolish to you, but it is true. Our body adapts to our lifestyle, and when we try to suddenly change it, our body reacts in different ways.
Those reactions are the demand of the body to go back to the lifestyle you were living before. For example, if you start practicing 16 hours of fasting on the first day, you might get a fever or be tired.
Don’t worry. These things are temporary, and as soon as you start eating again, they will go away. Now you might ask, what should you do?
I will suggest that you start slowly. If you are giving 8 or 10 hours of gap between your meals on a regular basis, then I will suggest you start with 12 hours.
Once you are comfortable with 12 hours, then you can go for 14 hours. And eventually, you will reach your 16 or 18 hours of fasting. Because it is going to be a daily thing, your body will adapt to the style, and after that, it will be a smooth ride for you.
Intermittent fasting is a very beneficial dieting type. It can provide numerous benefits to the human body without doing anything or introducing any special food items. At the core level, intermittent fasting is helped by humans to revive the system starting from the digestive system, nervous system, etc.
There are a huge number of different types of intermittent fasting available in the world. You can select one type of intermittent fasting schedule and become a master in that type.
In the above blog, we have discussed the 16/8 Intermittent fasting type of intermittent fasting. Apart from that, we have also addressed several questions such as what food items you should eat and how to perform them better.