Can I change my eating window while intermittent fasting?

This is a great question because it should clear up some confusion about intermittent fasting. You can eat whatever you want during the 8–hour period. Think of it as a feeding window and a fasting window.

Does the timing of intermittent fasting matter?

But, importantly, the time window we choose to fast matters. Fasting in the evening and overnight, then eating early in the day is the pattern that has the most profound benefits.

What happens if you eat outside of your fasting window?

If you’re fasting to induce ketosis, increase insulin sensitivity, or to improve blood glucose, enjoying a meal outside of your eating window may be more of a concern. For example, it can take 12 hours or more to reach a state of ketosis. If you eat within your 16-hour fasting window, the clock on ketosis will reset.

Can you change your eating window?

You can also reduce or increase the eating window on different days. For example, on my workout days, I typically prefer to exercise in a ‘fasted state’, so my first meal is usually later in the day around 2 pm. In these cases, my eating window is 5 hours and my fasting period is 19 hours.

What is the best time window for intermittent fasting?

The 16/8 method involves fasting every day for about 16 hours and restricting your daily eating window to approximately 8 hours. Within the eating window, you can fit in two, three, or more meals. This method is also known as the Leangains protocol and was popularized by fitness expert Martin Berkhan.

What are the best hours for intermittent fasting?

Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed). Avoid snacking or eating at nighttime, all the time.

Can I skip dinner in intermittent fasting?

If you choose to skip dinner, plan your meal carefully and distribute your calorie throughout the day carefully. Most people following intermittent fasting skip one meal a day (mostly dinner) to make sure they consume the entire calories in the eating window.