There are so many ways you can go about starting a fasting regime. There are also many health benefits ranging from improved mental acuity to fat loss. If your main concern right now are those extra pounds that you are carrying you might be wondering what the best fasting schedule for weight loss is.
The best fasting schedule for weight loss is one that you are able to do on a regular basis for an extended period of time. Many people get into fasting by following the 16/8 intermittent fasting diet. For most people, their first meal is around 11am, another meal around 6pm and they stop eating at 7pm. From 7pm to 11am you fast, during which time your body has enough time to digest the good you have eaten and your insulin levels are dropping enough for your body to start using your fat as a food source. The longer you do 16/8 the more weight you will lose.
In terms of maximizing fat loss, then you should look at extending those hours where you are fasting. One approach is to extend the 16/8 method to say 18/6 or even 20/4. This means that instead of 16 hour fast and 8 hour eating window you now fast for 18 hours with a 6 hour window, or even better a 20 hour fast with a 4 hour window. The main idea is that the longer your fasting period, the longer your body eats away at your natural fat storage.
You can also try alternate day fasting. In this method you fast every other day. On days that you eat normally I suggest a ketogenic diet for maximum results. Eating keto will help you keep insulin levels low while making easier to get back into a fasted state since your body can quickly switch to using fat stores for energy.
An even more efficient fasting schedule is 2/5 diet, where you fast for 5 days and eat normally for 2. This schedule has the additional benefit of letting you get more benefits from autophagy and ketosis, while also losing more fat than the 16/8 approach.
Another approach some people have great success with is called the “warrior diet” or 20/4 which means you fast for 20hrs and eat during a 4 hour window. During the 20 hour “fasting” period you can have small amounts of fruits and vegetables. The warrior diet is modelled after the eating patterns of ancient warriors who ate very little during the day and feasted at night.
Some people do even longer water fasts. I believe that fasting for more than 5 days at a time, while great for fat loss, is hard to keep going to long enough periods to take a lot of fat off your body. Depending on how much weight you need to lose some can tolerate longer fasts better than other. While longer fasting schedules are harder to maintain, they do provides the highest levels of autophagy and Human Growth hormone levels. It also is by far the fastest way you can lose extra fat.
The great thing about fasting is that you can come up with your own schedule to fit your needs. Some weeks you may want to fast for longer periods than other weeks. You can fit a fasting schedule into any lifestyle or work schedule.
When does fasting start?
Fasting starts as soon as you finish your last meal. Your body is now in digestion mode and the longer you go without food, then the more benefits you will get from the fast. You then break your fast when you eat again.
What to eat during the feeding days for fat loss?
In order to lose the most amount of fat, you want to keep your body in fat adaptation mode. This means that your body is basically feeding off your fat stores in the form of ketones. With this in mind the best diet to follow for fat loss during your feeding days is a ketogenic/low carbohydrate diet. This will allow your body to kick in to fat adaptation mode very quickly after you finish your last meal before a fast, thereby maximizing your fat loss.
Will I have low energy during my fasting days?
Initially you might feel like you have less energy in the first few days of a fast, especially if it’s the first time you’ve fasted. Since your body “feeding” from your fat stores, you will still have plenty of energy to perform your daily routine. Fasting actually boosts your noradrenaline levels after 48 hours, so you’ll find yourself with a big boost in energy. Autophagy also cleans up a lot of “junk” in your body and brain which means you’ll find you’re also sharper and more clear minded during the fasting days.
Will I be hungry?
When you first start a fasting regime, you might find that you are getting strong hunger pangs. This is especially true if you are used to a high carbohydrate diet. The thing you need to know is that hunger is controlled by the hormone ghrelin and this hormone comes and goes, like waves. So as long as you are able to not give in to the hunger pangs, then the hunger will simply go away.
If you are concerned about not being able to deal with your hunger pangs the a look are our article on how to deal with hunger during a fast.
Do I need to take supplements or vitamins?
For most people supplements or vitamins are not necessary. If you are doing 16/8 or even 5/2 you don’t really need to worry about vitamin deficiency. Some people who are doing longer fasts might want to consider supplementing vitamins.
One thing you will need to consider is your electrolyte intake during a longer term fast. When you fast you tend to drink a lot more water than you would on non-fasting days. This means that you are slowly stripping your body from some essential electrolytes. There are various ways your can replenish these stores, check out our article on electrolytes during a fast.
How to get started?
I find it’s easier to start a fasting regime if you are following a ketogenic. For best fat burning results follow a ketogenic diet for at least a few days prior to starting the fast. This will let your body become accustomed to lower levels of carbohydrate and you won’t suffer from terrible hunger pangs the first days of your fast. It’s also important that you plan your fast around important dates or special occasions. You don’t want to miss out on family of social events because you are fasting. You can still incorporate a fasting regime and be social, you might just have to modify your eating pattern a bit.
One of the keys to fasting is knowing what to expect each day of the fast. Check out our article on what to expect during a water fast for more details. It’s also important to become knowledgeable on all aspects of fasting, so that you are aware of what is normal and what isn’t. If your health is not great or if your are an older person you should consult your doctor prior to starting a long term fast. A great fasting schedule to start with is the 16/8 schedule, it’s easy to maintain long term and will get you most of the benefits of a longer term fast such as autophagy and increased fat metabolism.
When to stop fasting?
This depends on your weight loss goals. There are many people that follow their fasting regime right up to when they reach their goal weight. Some people even notice that they go past their “goal” weight and drop a few pounds below their goal weight. This is ok also, your body has a “healthy” weight that it will go to, so follow what your body is telling you. Some intermittent fasting schedules can be done as long as you want, particularly the 16/8 intermittent fasting schedule.
What if you eat on a “fasting” day?
Don’t beat yourself up! Most people following a fasting regime will on occasion eat during times the schedule says they should be fasting. This is perfectly normal, live your life and if you need to eat on a particular day for any reason then that’s ok. It’s ok to eat! The key is to not let this become a habit. The great thing about fasting it that by taming your insulin levels, you don’t get those same spikes are you used to, so it’s easier to get back into intermittent fasting once you have been doing it for a while.
