There are a few things to consider when choosing an intermittent fasting method besides thinking about which one works the best for weight loss.
Choosing an intermittent fasting method that doesn’t work for you is like suffering unnecessarily and making intermittent fasting way harder than it has to be.
You might choose to fast for 20 hours a day because the weight loss results you’ve seen look fantastic, but you started out KNOWING you struggle to go from meal to meal without snacking. That’s a set up for failure, girl. Jumping from eating a total of 6 times a day to eating once will hurt. And it is an unnecessary hurt.
Or you choose to do a 16/8 intermittent fasting routine with most of your fasting done at night, but forget to consider that you like going on dinner dates when a fine date comes along. As soon as that fine date shows up and ask you to dinner, you’ll change your eating window. Then you find yourself barely fasting at all.
Choosing an intermittent fasting method that considers your life over if it works the best improves your chances of sticking to it. And it’s not like you have to stick with one fasting method. You can start with one for where you’re at in life and your health and then transition into another routine when you’re ready.
In this week’s tidbit on intermittent fasting, I share how to choose an intermittent fasting method that works best for you. I came up with these things to consider based on what I had to consider to find an intermittent fasting method that worked best for me.
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The intermittent fasting methods
These are the intermittent fasting methods I’ve been hearing and learning about. If there are more, please help a lady out and leave me a comment.
The 16:8 method involves having a fasting window of 16 hours and an eating window of 8 hours. Eating nothing for 16 hours and then eat 2 to 3 meals within a window of 8 hours.
Modified Warrior Diet from Edward V. of Fledge Fitness
Edward V. of Fledge Fitness on YouTube made modifications to The Warrior Diet that involves fasting for 20 hours a day and then eating within a 4 hour window. The original warrior diet consist of eating raw vegetables and fruits during the day and eating a large meal at night. I do Edward V’s version of the warrior diet.
Check out his explanation of The Warrior Diet below.
The 5:2 Diet
The 5:2 method involves eating normally for 5 days of the week and then eating small meals of 500 to 600 calories for 2 days of the week. For women, it’s 2 meals of 250 calories each and for men it’ll be 2 meals at 300 calories each.
Alternate-Day Fasting is fasting every other day. Some alternate-day fasting methods do allow for 500 calories during “fasting” days.
The Eat-Stop-Eat method involves fasting for 24 hours 1 to 2 days a week. This can be done by not eating lunch from to lunch or from dinner to dinner.
Fat Fasting is consuming nothing but fat in a blended drink during a fasting window. I’ve seen it coupled with the 16:8 method where someone would fat fast for 16 hours in a day and then eat 2 to 3 meals within 8 hours.
How to choose the best intermittent fasting method FOR YOU by answering 3 questions
Choosing the best intermittent fasting routine that’ll work for you is important since it’ll improve your chances of sticking to it if it fits in your life. Trying to force an intermittent fasting method that does’t work with your life is extra stress you really don’t need.
Consider answering these 3 questions when determining which intermittent fasting method will work in your life and current situation with food.
How long have you been eating healthy?
Fasting tends to be the hardest when you’re coming straight off the Standard American Diet due to how addictive, sugary, and high carb the diet can be.
Jumping right into a fasting window can cause sugar withdrawal symptoms that make it really difficult, and even painful to stick to.
Try starting with shorter fasting windows where most of your fast is done while you sleep. Also cut out snacking and eat three meals of real foods during your 12 hour eating window. Increase your fasting window as you adjust.
Are you comfortable going hours or days without eating?
Some people can handle fasting an entire day while some feel more comfortable fasting for hours within a day.
Test it out for yourself. If you’re comfortable going 20 hours, you might find it not too bad going a full 24. I sometimes fall into a 23 hour fast if I spend extra time at the gym. Pay attention to how you feel. Struggle to fast? Start with a shorter window.
Fat fasting can also be an option for longer fasts.
What does your schedule look like?
Fasting is easier to do when you’ve got other things to do. Trust. Fasting during work, class, or while working on a project can make time less noticeable.
If you also workout, you might consider doing your fasting within windows that consist of hours instead of a day. Working out can increase your appetite so having a fasting window that ends right after your workout instead of the following day can curve that increase.
Choose to fast during hours when you’re the most active and if you workout, and know you still tend to deal with hunger and increased appetite, plan to end your fast afterwards.
Weight Loss Transformation Resources
If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:
Weight Loss Transformation Journal + Workbook
How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting
How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more