How to Time-Restricted Intermittent Fasting Plan

Intermittent fasting is an increasingly popular dietary approach that is used for both weight loss and overall health. The most popular (and easiest) form of intermittent fasting is called the time-restricted scheme. I like to think of this form of fasting as an eating window diet. You decide when and how long you open your dining window.

Time-limited intermittent fasting means that you limit your eating and fasting period to a certain time each day – hence, the name of the eating window. The most common time-restricted pattern is 16: 8 intermittent fasting, where you eat all your meals for the day over an 8-hour period – eat as many times as you want during this window. The remaining 16 hours is the period of your fast where no calories are consumed (only calorie-free drinks and lots of water). You repeat this exact pattern daily.

While there are many variations of the intermittent fasting plan from time to time, this article focuses on the intermittent fasting 16: 8 plan and gives advice on how to follow it. This article also tells you about what you should eat and when to fast.

What is intermittent fasting?
Most people eat from the time they wake up until they go to bed. When you practice time-restricted eating, you basically limit the number of hours you eat in a day. The popularity of this form of intermittent fasting lies in the fact that when you switch from the traditional style of eating (three meals and snacks) to time-restricted eating, you will naturally eat fewer calories and lose weight – no count. No calories, no restricting favorite foods – hence easy from old-fashioned dieting. Those people who are unsuccessful with this type of fast are individuals who allow themselves to cram all their specific calories into their eating window.

While 16: 8 is probably the most common and easiest plan for you to start, other intermittent plans, including 17: 7, 18: 6, and 20: 4, are options you can choose from. Here, I specifically discuss the 16: 8 intermittent fasting plan to see how it works, and see if it is the intermittent fasting you want to start today.

Try 16: 8 time-restricted scheme
16: 8 Intermittent fasting is a fairly simple and simple plan for you to start. With the 16: 8 plan, you eat in an 8-hour window such as 10 am to 6 pm. And fasting at 6 o’clock. The next day at 10 am. 16: 8 Intermittent fasting was first popularized by Martin Berken in his book The Leaning Method.

With a 16: 8 time-restricted intermittent fasting plan, you choose 8 hours when you eat all your calories and continue that pattern daily. The 8-hour eating window is the most lenient of all intermittent fasting, as the 8-hour time frame gives you a wider food latitude than other time-restricted eating patterns. In addition, you can easily remove eating window hours in your day that coincide with your work and social activities. You can start today and just have breakfast at 10 am and stop eating at 6 pm. – Whatever works for you.

Why 16: 8 Planning is Easy
The 16: 8 scheme is popular because it is a more conservative time-restricted feeding protocol than all other forms of intermittent fasting. In fact, this eating pattern is very much like a normal eating pattern compared to other intermittent fasting schemes. Many people also follow this eating pattern spontaneously; This skipping translates into a breakfast pattern and should not be eaten every day after dinner. The 16: 8 method is also popular for beginners as people usually sleep for half an hour of 16 fasting.

16: 8 Consider this example of a time-restricted intermittent fasting person: John’s goal is to stay healthy and fit and reduce some body fat. Started intermittently fasting before 45-year-old John, he usually ate his first meal at 8 am and kept eating (and drinking) until around 10 am. So they ate all their food in a 14-hour window every day. John decided to start a time-restricted intermittent fast, so he reduced the number of this food window (the number of hours to eat each day) to an 8-hour dinner window. She found it easier to eat during her only 8-hour window (repeating the same 8-hour window during the daytime and daytime), which essentially eliminated her two meals or breakfast.

John revised his schedule by starting food in the afternoon and stopping at 8 pm. – A deadline that worked best for their work and family schedules. In addition, he continued with his daily cardio workouts first thing in the morning, practicing the Rhythmic Relaxing Breathing Exercise for 5 minutes immediately before lunch, and twice a week – strength training training after workouts. John followed this plan for six months and lost 5 pounds of body fat and lowered his fasting blood sugar level by 100 mg / dL, lowering his LDL cholesterol, and increasing his HDL cholesterol Increased the number of.

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