Intermittent Fasting - Popular Schedule + Benefits

Intermittent Fasting - Popular Schedule + Benefits

What is Intermittent Fasting or IF?  It is a form of fasting or dieting where you limit the time you are allowed to eat.  There are many different schedules for intermittent fasting but today we will discuss the most researched schedule shown to be beneficial.  

Intermittent fasting is a way of dieting which helps individuals limit their calorie intake.  This is because you only have a certain number of  hours which you are allowed to eat.  The most common schedule is a 16 hour fast with an 8 hour window to eat your meals.  An example of the schedule is shown below.


7 AM:  Wake up, have a glass of water

8 AM: Black Coffee or Tea

12PM: Your first meal.  A healthy lunch with plenty of protein, veggies, complex carbs, and healthy fats.

4 PM: A pre-work meal with protein, some simple carbs, and healthy fats

6 PM: Maybe you have a post workout shake of whey protein, with fruit or oats

7 PM:  Dinner with protein, veggies, complex carbs and healthy fats

8 PM: Finished with all your meals, time to whine down and get ready for bed


Now you can choose any 8 hours to have your meals, but they need to be in a row followed by 16 straight hours of fasting before you can eat again during your next 8 hour meal window.

There are a few key points which help individuals find success with weight loss and healthy when following Intermittent Fasting.

Calorie Deficit

No matter what you need to be in a calorie deficit to lose weight. You also need to still eat enough protein to ensure muscle recovery if you are working out.  Intermittent fasting is actually not recommended for gaining muscle, as it not the ideal situation for muscle protein synthesis.

Restrict time to eat, means larger meals

It can be hard to be on a diet and eating small meals from breakfast until dinner.  Especially if you enjoy eating a full, larger meal.  You have less time to eat all your calories, so you eat larger meals, than forcing you to eat more protein, carbs and fats in one sitting. 

Potentially lower levels of insulin and more fat burn at certain times of the day

You are supposed to be in a calorie deficit so you will burn fat and the same number of calories. 

By fasting though you are ensuring you are giving your body a chance to reach into its fat stores for energy for a longer period of time.  But if you eat more than you NEED during your 8 hour period that fat burn will go to waste.

Potentially healthier blood glucose levels and insulin sensitivity

This is the true benefit of Intermittent Fasting!  Better insulin sensitivity, meaning your body can better handle carbs when you do have them.  They will be used with purpose and have a long term healthier effect on your blood glucose/sugar levels allowing for a metabolism that can handle carbs better and burn fat more efficiently. 

Not forced to eat breakfast

If you are not a morning person and you do not feel hungry when waking up you can easily fast through breakfast allowing you to have larger lunches and dinners.

Night Shifts

Many individuals with night shifts find intermittent fasting helping to help them stick to a meal plan, sleep better, and transition meal times from morning to night shifts. 

No matter what if you want progress you need to find a meal plan which works for your schedule and that you like because if you can not stick to it, it will not work.  What works in consistency! 

If you want to get started click here to get started on your intermittent asting plan! If you have questions about intermittent fasting or what to give it a try email to get started! 

by Alyssa Reyes

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