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Fasting (or the process of going without food) is an ancient practice that’s been used by many cultures and religions over the course of history. There are several fasting protocols that have been studied, including intermittent fasting and alternate-day fasting. According to Dr. John Berardi, author of The Metabolism Advantage, there may be an ideal time of day to fast if you’re looking to lose weight and maintain your health while doing so. What Is Intermittent Fasting? Intermittent fasting, or IF, is an eating pattern that cycles between periods of fasting and eating. Most people who follow a fast do so intermittently—they eat a large meal in the evening and then skip breakfast before starting their fast again at dinner. Others may do intermittent fasting every day by eating all their meals within a narrow window during one or two days per week. While you’re fasting, you can only consume liquids, such as water and black coffee (no milk or sugar). Some people also add cayenne pepper to black coffee for added benefits. When Is the Best Time to Fast? It turns out that many experts agree on one time, and that’s in between meals. On an empty stomach, you can more easily fast for weight loss and keep it off because it’s easier to avoid overeating when you’re only eating a few times a day. It also helps keep hunger at bay throughout your fasting period so you don’t need as much willpower to resist temptations or cravings during that time. For most people who are looking to lose weight, it may be best to fast first thing in the morning before breakfast. If it works better with your schedule, though, try doing your 12-hour fast in mid-afternoon instead so you can eat a healthy dinner later that night without any worry about how late it is. How Long Should My Fasts Last? How long you should fast depends on what kind of fasting you’re doing and why. There are many different types of intermittent fasting: time-restricted feeding, alternate-day fasting, 24-hour fasting, active intermittent fasting, and extended daily fasts. In general, a fast lasting more than about 18 hours is considered extended rather than intermittent—meaning that it takes longer to complete (and isn't technically repeated every day). Though some plans encourage people with type 2 diabetes to extend their overnight fast by up to 12 hours once or twice a week in order to lose weight safely and keep blood sugar levels from spiking too much. Intermittent Fasting Benefits: A Research Round-Up Intermittent fasting, or IF, involves restricting your eating hours and then eating whatever you want within a specific window. With IF, you could restrict your eating hours anywhere from 12-18 hours per day and fast for 20-22 hours per day. To get started with IF, try following these four steps: 1) pick a time (any time), 2) choose how long (12-18 hour fasting periods work best), 3) eat only when you are hungry/consume water and 4) track your results. Research shows that intermittent fasting has many benefits including weight loss, increased insulin sensitivity, improved body composition and much more. [2] So where do you start? Sample Intermittent Fasting Schedules & Plans Choosing an intermittent fasting schedule and meal plan that works for you can be a little tricky. If you’re wondering how many calories to eat when intermittent fasting, or which kind of IF diet is best, take a look at these fasting schedules and plans from Healthline. Then, once you’ve decided which one fits your lifestyle best, check out this easy guide on how to fast every day. Intermittent Fasting FAQs Intermittent fasting is a pattern of eating that doesn’t follow a set schedule. Instead, you take time off from your eating window each day, and eat at specific times during your eating window. Intermittent fasting has many benefits and can be a fantastic strategy for those trying to lose weight—especially if you tend to overeat at mealtime. Here are some answers to common questions about intermittent fasting.