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Intermittent Fasting Windows

Answered on January 18, 2015
Created March 19, 2012 at 7:32 PM

What is the ideal fasting/eating window for females? And does it matter at what point in the day you have your eating window (morning to afternoon/afternoon to evening)?

Also, can you do IF for a few days and then 1 day off and still get the results of fat-loss? Should you incorporate a 24hr. fast along with the regular IF windows?

Any advice is greatly appreciated!!

(p.s. I am a young female dancer who follows a paleo lifestyle if that makes a difference)

0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on March 20, 2012
at 07:37 AM

Warrior Diet is where I started with Fasting, eat in the evening, it works for me and the for longer fasting, Art DeVany talks about not setting patterns. Art's not one of my favs but he is on the mark here.

954837b1c93a2792e95008d94f262c53

(187)

on March 20, 2012
at 06:15 AM

Thank you so much!

D3a2d467b716905ef1c1e181ee77069f

(0)

on March 19, 2012
at 11:52 PM

two often? sheesh. err... too.

D3a2d467b716905ef1c1e181ee77069f

(0)

on March 19, 2012
at 11:51 PM

FWIW -- My sister, who is in kickass shape, follows a 14 hour fast / 10 hour eating window every day. Works out fasted, eats largest meal (w/bulk of clean carbs) after the workout. My fasts are 16 hours / 8 hour eating window, these are most optimal for me. Based on self-experimentation over periods of time, if I add a long fast every week (or two often) I can see a noticeable change in performance (at gym or playing sports) and have lost muscle mass (as part of additional weight loss). Like with everything round these parts, YMMV.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on March 19, 2012
at 10:04 PM

What makes you say that? I'm curious, as I've thought the same thing though I continue to eat from 2/3 until 10 pm daily. Call it a window or fast or whatever.

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5 Answers

3
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on March 19, 2012
at 07:46 PM

The good news is that it's about your natural rhythms rather than a fixed protocol. In other words, in my opinion you can't do IF wrong.

I happen to think random variation is the most natural pattern. I don't IF every day; I don't eat every day. Some days I have 2 meals; many days I have one. My meal(s) may be in the morning, afternoon and/or early evening although in my case I don't like to eat after 6 pm as I like to clear my stomach before bed (hiatal hernia.)

Some people perform best with a small meal about 2 hours before peak exertion; I do best fasted with my main meal 2-3 hours after peak exertion. I can comfortably be active even if I haven't had solid food for 40+ hours.

I recommend lots of experiments and then you should do what you like best.

954837b1c93a2792e95008d94f262c53

(187)

on March 20, 2012
at 06:15 AM

Thank you so much!

2
Ccacf7567273244733bc991af4ac42ed

on March 19, 2012
at 07:47 PM

In terms of the benefits, I don't think the details matter too much. The ideal window and timing is what works best with your schedule and training. People have achieved results with a wide range of protocols. The balance depends on how you feel and whether you are struggling with workouts etc.

The official advice I believe would be 14 hour fasts, breaking them just after your intense workout. That usually dictates when people fast. Others have problems eating late that affect their sleep, in which case that may be more important. Obviously the more frequently you fast, the more fat you are likely to lose, but it may come at an undesirable cost in terms of your energy levels. Most settle into a regular window every day, but you will do little harm in occasionally eating more one day if you feel you need to. The 10 hour eating window for women however is really plenty of time.

Further gains can be got from adding a longer fast once a week (or less often even). This will probably help with additional benefits beyond fat loss, but should certainly help there if necessary. Again though, if you end up eating too little over the whole week then it becomes counterproductive.

As you can see, if there is an ideal approach we don't know what it is yet. Personally I prefer variety. Most weeks I'll not eat for one day, the rest of the time I'm eating in a window, usually waiting until lunch to start but sometimes I'll earlier and stop well before bed. Some days I'll be nibbling throughout the day - a lot depends on what food I'm eating, I don't really have 'meals' that often any more.

D3a2d467b716905ef1c1e181ee77069f

(0)

on March 19, 2012
at 11:52 PM

two often? sheesh. err... too.

D3a2d467b716905ef1c1e181ee77069f

(0)

on March 19, 2012
at 11:51 PM

FWIW -- My sister, who is in kickass shape, follows a 14 hour fast / 10 hour eating window every day. Works out fasted, eats largest meal (w/bulk of clean carbs) after the workout. My fasts are 16 hours / 8 hour eating window, these are most optimal for me. Based on self-experimentation over periods of time, if I add a long fast every week (or two often) I can see a noticeable change in performance (at gym or playing sports) and have lost muscle mass (as part of additional weight loss). Like with everything round these parts, YMMV.

0
0c50986bea02f9cf569f22f549f3a39d

on January 18, 2015
at 06:15 PM

I've done 23/1 myself, for 40 days. What I got from the experience was an 'ah-ha' moment when I realized that after awhile, my body got used to having the same amount of food during the same 1 hour slot every day, and what I needed to do is VARY the amount of food from day to day: feast one day, famine the next, so to speak. At frst I lost quite a bit of weight. But about halfway through, the weight loss slowed, and I think the last week I actually gained a couple pounds. I was really pissed that I did all that work and was getting no results, but hey! -- lesson learned. :-) I'm ready to do a similar regimen again, but this time I'll vary my calorie count every other day and also allow myself a higher carb 'cheat' day once every week as a sort of leptin reset, to keep my setpoint up. And I also plan to throw in a few 'surprises' for my system, like skipping a day altogether (no meals) and eating 2 meals another time. The point is to confuse your metabolism.

 

0
901d843c6a01089575ef1751a9e6e9fd

on March 19, 2012
at 08:56 PM

I do all my eating in a one hour window in the evening, then nothing again until the same time the next day (a 23/1 fast). It's worked great for me — combined with paleo I've lost 20lb since January and feel great.

(For reference, I'm currently 215lb male with a target weight of 200.)

0
0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on March 19, 2012
at 08:06 PM

what ever you do, don't allow the body to know when you Fast, it has to be irregular and random. Don't develop a pattern. And I believe Winter is better than Summer, although possible, as famine occurs in any season.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on March 19, 2012
at 10:04 PM

What makes you say that? I'm curious, as I've thought the same thing though I continue to eat from 2/3 until 10 pm daily. Call it a window or fast or whatever.

0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on March 20, 2012
at 07:37 AM

Warrior Diet is where I started with Fasting, eat in the evening, it works for me and the for longer fasting, Art DeVany talks about not setting patterns. Art's not one of my favs but he is on the mark here.

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