Intermittent fasting is an incredibly easy weight loss concept to implement, but deciding when to eat and when to fast is something most people struggle with. You’ll need to find a balance between your personal work schedule, social life, and desired fasting results.
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There Isn’t An Optimal Schedule Yet
Intermittent fasting has been extensively studied for its health benefits, but the emphasis has always been on the fasting and not the consuming of calories. With the exception of post workout recovery, there really isn’t an definitive “best time” to eat your calories, or consume specific macros.
So don’t worry too much about planning your meals too early, or eating too late in the evening. As long as you’re maintaining your consecutive fasting hours for the day, when you choose to eat won’t hurt your progress.
Below is an intermittent fasting schedule separated by difficulty, and your experience with fasting. When planning your meals, and fasting windows, the most important element will always be consecutive fasting hours and not the time you eat.
So if you’re a night person, and you’re always up at three in the morning, it’s perfectly fine to plan your meals during these hours.
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Beginner Schedule
Recommended Fasting Length: 12 Hours
Eating: 12 Hours
Fasting : 12 Hours
First Meal: 7 am
Last Meal (finish): 7 pm
Intermediate Schedule
Recommended Fasting Length: 16 Hours
Eating: 8 Hours
Fasting : 16 Hours
First Meal: 10 am
Last Meal (finish): 6pm
Advanced Schedule
Recommended Fasting Length: 18-20 Hours
Eating: 4-6 Hours
Fasting : 18-20 Hours
First Meal: 12 pm
Last Meal (finish): 4-6pm