Intermittent Fasting Window

Having practiced IF for its benefits on and off for nearly a decade, I’ve learned that IF is actually more flexible than one thinks. 

So, if you’ve wondered what happens if your schedule changes or are having trouble starting and stopping at the same time every day -i.e., the window changes get changed, this is the post for you! 

What is a Good Fasting Window for Intermittent Fasting

A fasting window is the length of time you refrain from eating in a 24-hour. period. Ultimately, the best fasting window, the number of hours, is the one that works for you and your schedule. 

Research shows that you need a minimum of a 12-hour fast to begin to enter the stages of intermittent fasting and it’s then that your body begins to benefit. 

And, given that the 16:8 fasting schedule is the most popular, adhering to a strict start and stop time at the same time every day can be difficult for most of us.

How Long Should You Fast?

The number of hours you fast determines your intermittent fasting schedule, and the length of time depends on your personal goals; however, you should fast for at least 12 hours. 

Can Your Intermittent Fasting Window Change?

Sticking to a strict start and stop time for intermittent fasting has never worked for me and it doesn’t work for most people. In fact, rarely two days are the same for most of us!

How to shift a fasting window is something that confuses a lot of people when they begin to IF; which is necessary to do when their schedule changes. This confusion often leads them to wonder if IF will work for them.

Do You Need to Fast at the Same Time Each Day?

No, you don’t need to fast at the same time each day; in fact, this isn’t practical for most people. What you need to do is fast the same number of hours even if your start time is later or earlier.

What is the Best Fasting Window to Lose Weight

From a practical standpoint, the best fasting window for weight loss happens when much of that time a person is sleeping. 

Studies show that you should stop eating 3 hours before bed so just roll those hours into your fasting window. More on this below.

Since you don’t eat when you sleep, your body can step away from the digestive process and spend that time focusing on biological processes, such as cell repair, restoring energy, releasing hormones and proteins throughout the body, slowing down the brain, and eliminating toxic waste. 

Plus, research shows that getting enough sleep is important for weight loss since sleep deprivation can have negative effects on eating habits, metabolic rate, metabolism, and hormonal changes -just to name a few. 

How to Have a Consistent Fasting Window

One of my biggest tips for keeping a consistent window, other than making sure you sleep for much of that time, is to be aware of your personal schedule and commitments week by week. 

On a practical level, sometime during the afternoon, I’ll review the next day’s schedule, specifically focusing on my morning. Often, what happens the next day will determine the time I stop eating the night before.

For example, if I have a working breakfast at 9 am, where it will be difficult to just stick to drinking coffee or have an intense morning workout that requires me to eat beforehand, I’ll shift my window and start earlier the day before. 

Being consistent with intermittent fasting, even if your window changes, is easy as long as you’re aware of your schedule’s needs, which might require you to shift the fasting window timeline.

How to Know Your Fasting Window

Your fasting window should begin a few hours before bedtime and last as long as the fasting schedule you’ve chosen to follow (number of hours).

So, if your bedtime is 10 pm, consider starting your window at 7 pm. Then, add the number of hours you’ve chosen to fast (say 16 hours) to that time. After that, at 11 am, you can start eating, and now you have your window!

What to Eat During Your Eating Window

Eating a variety of nutritious foods while intermittent fasting is one way to help your body maximize its potential and help you reach your personal goals. 

You do not need to follow a keto diet either. Eating healthy meals that fit your caloric goals and give your body the nutrition it needs from food it’s most important. 

If you’re starting out with intermittent fasting and are overwhelmed with all the rules written about it, consider grabbing a copy of the intermittent fasting ebook which is a practical guide to help you start your journey!