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What is the best intermittent fasting schedule? What is the ideal time you should be fasting? How long should you fast?

I keep getting these questions and I get it. You want to know what the best intermittent fasting schedule is. You want to make sure if you are fasting you’re going about it right. We all have different reasons for fasting. Some fast for the incredible health benefits it offers, others are in it for the fat loss or both. When it comes to dropping fat intermittent fasting is a great tool to add to your arsenal.

One thing I usually recommend to those new to the intermittent fasting lifestyle is – NOT announcing it to everyone. There is always that one person who is gonna tell you it’s unhealthy, breakfast is the most important meal of the day and “starving” yourself is not the answer to weight loss. The fact that you’re reading this tells me already know this and there is a high probability you’ve started intermittent fasting already.

So what is the best intermittent fasting schedule?

Before we dive in, let’s take a look at the most popular intermittent fasting schedules starting with the most common.


16:8 is by far the most popular fasting schedule. This schedule calls for a 16-hour Fast followed by an 8-hour feeding window. The reason why 16:8 is the most popular is simply because it’s the easiest for most people to incorporate and maintain in their day to day lives.

This is the schedule I followed for a long time and saw some incredible results!

20 Hour Fast

The 20 – Hour Fast also known as “The Warrior Diet” is another one of the best intermittent fasting schedules I’ve seen a lot of other people following. As you probably have gathered by the title this schedule is a 20-hour fast followed by a 4-hour eating window. 

This is the schedule I follow now without difficulty – I typically have one meal a day and sometimes a high-fat, low-carb snack like olives or macadamia nuts.

Alternate – Day Fast

The Alternate-Day Fast is also very popular amongst the fasting community. It’s where you fast for 24 hours and can eat the next. So fast one day, eat one day and so on and so forth.

It’s also important to know that there are some other variations of intermittent fasting as well but for the sake of fasting and the benefits, These 3 are the most commonly used and the ones I personally recommend. So what schedule looks the most appealing and most doable for you?


What is the ideal time for fasting?

Well, this is going to depend on your lifestyle.

What hours do you work? What time do you wake up?

What time do you go to bed?

If you want to have success with intermittent fasting these are the questions you need to start asking yourself. Your answers will vary from the next person. The ideal time for fasting is really going to be determined by your schedule.

Here is an example: When I was following the 16:8 schedule I was waking up at 6 am, started working at 8 am and then my first meal was at Noon. When I got home around 6 pm, I’d eat dinner and have a light snack at 7:30 by 8 pm I was done eating until Noon the next day.

I, of course, was also following a ketogenic lifestyle so my total carb intake was anywhere between 15 – 20 carbs per day (this was dependent on my macros at the time). This allowed me to get the most out of intermittent fasting.

If you want to get started on Keto check out my FREE KETO EDITION: EAT THIS, NOT THAT. This is a great place to start and will show you all the foods that are Keto approved. As well as, foods you should avoid.

Want to know what your Macros are? Download the CARB MANAGER APP for FREE.

Like I said before, it’s whatever makes the most sense for your lifestyle. Whatever time frame is easiest for you is what you should aim for and this will allow you to be consistent!


How long should you be fasting?

Again, this is going to be totally dependent on what works best for you. What Intermittent Fasting Schedule looked like a good fit for you? If you are just beginning then my recommendation would be to start with the 16:8. This will more than likely be your best choice. The key is to be consistent. If you stay consistent you’ll see the results you’re after. It’s so important to find ways to make new changes work for your lifestyle and not make your lifestyle work around new changes.


So which Intermittent Fasting Schedule do you think would work best for you?

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