When I heard about intermittent fasting, I just surfed the web and put the following together.
3 regimens
* 14 hour fast, 10 hours eating window
Slowest, but easiest.
* 16 hour fast, 8 hours eating window
Faster weight loss
* 20 hours fast, 4 hours eating window
Fastest weight loss.
Eat whatever you want during the eating window, but only until you’re satisfied.
Do not over eat.
Once a week, have a 500 calorie day.
For me, that’s a cup of plain, unflavored Fage Greek yogurt with about 15 grams of honey, and some fresh berries mixed in, and two slices of buttered toast.
Start your morning with a cup of black, unsweetened coffee or tea to kickstart your metabolism.
Drink lots of water. 32 oz per day minimum.
If you get hungry during your fast, brush your teeth.
Remember, you should sleep for 8 hours of your fasting time. If needed, use non-chemical sleep aids, like sleep meditation audio or video. I find that I need a bedtime story, sometimes, like physics lectures.
Couple more things.
I did the 16 hour fast with 8 hours eating window.
It’s really just skipping breakfast. But my big meal is lunch, and my light meal is dinner. I don’t go to bed hungry.
I went to the one meal a day thing about 1 1/2 years ago. Eat whatever I want, including dessert. Not much of a sugar person so cutting out sugar was easy. I’ve lost 45 lbs. Slowly. My stomach has shrunk enough that if I go out and order a hamburger and fries I can’t eat over 6 or 7 fries and half the hamburger. It really is a kind of forced calorie count thing.