Intermittent Fasting: What are the best hours for intermittent fasting?

Intermittent fasting

is becoming a trend in the world of wellness. Intermittent fasting is not about what to eat; it is all about when to eat. In this article, you will get to know about the reason behind the intermittent fasting and what should be the right timing of doing this.

Understanding intermittent fasting

Intermittent fasting is that in which alternative periods of eating and fasting get involved. An eating pattern known as intermittent fasting is going without food for a certain amount of time every day or every week. The idea behind this is to allow the body the time to burn stored energy or fat. In addition to aiding in weight loss, it may also enhance blood pressure, inflammation, insulin sensitivity, blood sugar regulation, immune system function, gut health, focus, and sleep quality.

Here are a few intermittent fasting methods:

1. OMAD (One Meal a Day): According to Eshanka Wahi, culinary nutritionist and holistic wellness coach, founder, Eat clean with Eshanka, “As the name suggests, in the

OMAD diet

, an individual fasts for 23 hours and consumes a single meal in a day. This is the most difficult dieting pattern but is gaining popularity for the higher yielding results.”
2. Alternate-Day Fasting: Fasting on alternate days minimizes the calorie intake and is an easily achievable approach to intermittent fasting.
3. 5:2 Method: In 5:2 methods, individuals eat normally for five days and consume approximately 500 calories in two consecutive days. This is one of the most popular methods of intermittent fasting.

Best hours for intermittent fasting:

1. Early eating window:
According to Dietitian Vidhi Chawla, founder, Fisico Diet and Aesthetic Clinic, “It starts in the morning, and one following this diet fasts from mid-afternoon through the night. One can consume low-calorie foods in the eating window to make it work.”
Benefits:
It aligns with circadian rhythm and optimizes metabolic health.
It improves the regulation of blood sugar.
It supports better sleep.

2. Midday eating window:
When following the midday eating window, break the fast with a late breakfast or early lunch after doing the fast overnight.
Benefits:
It is a sustainable schedule for the beginners.
Avoid consuming snacks at night.
It also benefits the lifestyle and social flexibility.
3. Evening eating window:
In this window, an individual fasts in the morning and eats in the afternoon. This is great for people who start their day late, which makes the weight loss achievable.
Benefits:
It is ideal for those people who prefer large meals in the evening.
It is easy for the people who are having late-night cultural dining habits.
The best hours for the intermittent fasting always depend on the body’s natural circadian rhythm, health goal, lifestyle, and preferences. Try to do the experiments with the different schedules, and make sure you always listen to your body. So, embrace your this year with the help of intermittent fasting.