If you have read my previous blog “what is IF” then you have a small idea of what it is and how it is different from Deep Fasting (DF). This post I will go into details on how IF works, what changes I made to my diet, and what method I used most. I will also post App(s) that I used to help me keep track of my time. Links that I display, or Apps that I suggest, I do not get any type of incentives. Hopefully, down the road, I can make that possible.

Now, let’s move forward. Most Americans’ normal eating cycles differ greatly with IF, especially if they eat throughout their waking hours. In this nation, most people eat three meals a day, plus snacks. So, every time they eat, they are running on those calories and not burning the fat that is stored in the body. This is how weight is gained.

There are several different ways to customize IF to work for you, but they all are based on choosing a set time schedule to eat and fast. This is referred to as Time Restricted Fasting (TRF). The fasting timeframes start as low as 13 hours fasting and 11 hours eating. (The 13:11 window. This time frame is a great first step into introducing IF to your body and mind.) Next is the most commonly used timeframe, which is the 16:8. Others are 18:6, 20:4, and One Meal A Day (OMAD). Once you hit 24 hours of fasting, you will begin the process of getting into the Deep Fasting Stage (DFS). The longer you go, the more health benefits you will reap. It does sound crazy and unachievable, but it IS achievable. Many people have been able to do this, so it is not rare at all. I have a chart below that you can visually see the timeframes.

There is another method of fasting than just hours in a day, I call it, Ratio Fasting (RF) 5:2. This eating for five days and fasting for two. However, you can make your RF how you desire to fit your needs or goals. The charts below can give you a visual idea of how all this works.

When I started IF, I did start at a low timeframe and worked my way up to my goal. I, at times, did unintentionally exceed my goal, but I reaped the rewards of feeling so much better, especially the next day. The main timeframe that I use is the 16:8. Once I get myself back into the swing of fasting again, it’s much easier to maintain. I TRY not to stray away from fasting too long. When I implement my fasting, I normally do it about four or five days a week. In the beginning, I did just two days a week, and then worked my way up. I thought it would be hard, but it truly wasn’t. Implementing IF has done wonders for me and my overall health. I am certainly happy that I gave it a try. The App that I have been using to help track my time of fasting is Zero. It is free with both Apple and Android phones. However, there are other fasting apps you can choose from to use, but of course, use what benefits you most.

In conclusion, IF has been studied by many doctors who have tried and recommended it to their patients who have various health issues to serious health concerns. All patients who did participate in IF had extremely positive life changing results. However, there are many Healthcare professionals who are not aware of how incredible fasting is for one’s body, and how it can allow your body to naturally heal itself, just as it was designed to do. Now that you have an idea of how IF works, I hope this will help you on choosing a timeframe, or even customizing it to fit your daily routine. With IF you can start the journey of living a heathier life. My next post will be what foods are suggested while inside your eating window, plus what happens to our bodies when we fast.

***DISCLAIMERS***

• I AM NOT A TRAINED HEALTHCARE PROFESSIONAL OF ANY SORT.
• ALL INFORMATION ABOVE IS FROM MY OWN PERSONAL RESEARCH AND PERSONAL EXPERIENCE.
• FASTING OF ANY KIND IS STRONGLY DISCOURAGED FOR CHILDREN AND THOSE WITH EATING DISORDERS.