11 AM to 7 PM is a popular window, but pick the one that works for you. Try to time it so you eat at the times you’re most hungry. With time-restricted fasting, you can follow a fasting schedule every day or only a few days per week. Since you’re trying to lose weight, it’s best to do it more often, at least a few days a week. Some people will skip breakfast and have a small eating window between lunch and dinner. [2] X Expert Source Olivia Mitchell, RDN, IFNCPIntegrative & Functional Nutrition Certified Practitioner Expert Interview. 22 June 2021.

While you’re fasting, you should still be drinking plenty of fluids. Stick with zero-calorie drinks like water or seltzer, and avoid any soda or other drinks with calories. [4] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source You could start with an 8-10 hour fast and build your way up to 12-16 hours. [5] X Expert Source Olivia Mitchell, RDN, IFNCPIntegrative & Functional Nutrition Certified Practitioner Expert Interview. 22 June 2021.

Also avoid unhealthy foods like fatty, processed, sugary, or fried meals. It’s best to follow a healthy diet on days you aren’t fasting too. A consistent, healthy diet is best for your health. [7] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

You could try jumping back to a 16:8 schedule if you want to, or stick with a 14:10 instead. A popular schedule for a 14:10 schedule is eating between 10 AM and 8 PM and fasting for the rest of the day, but again, this depends on you.

With this plan, on a normal week you’d eat on Sunday, Tuesday, Thursday, and Saturday, and fast on Monday, Wednesday, and Friday. Simply alternate days to stick to the plan. This fasting type is about as effective as a regular, low-calorie diet. This means that if you want to, you could also just reduce your overall eating for similar results.

With this plan, you could fast on Sunday and Thursday, while eating normally on Monday, Tuesday, Wednesday, Friday, and Saturday. You can always adjust your plan and start alternate-day fasting when you get used to fasting.

This only counts for alternate-day or 5:2 fasting plans. If you’re doing time-restricted fasting, then you can’t eat at all during the fast period.

Avoid juices, soda, and other drinks that contain sugar and calories. Remember not to add any milk or sugar to your coffee and tea. This adds calories to the drink.

The exact time that you can break your fast depends on which plan you’re using. For time-restricted plans, you usually can’t eat until the later morning. For full-day plans, you can usually eat when you wake up on the morning of your non-fast day. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source It’s best to follow a healthy diet rich in fresh fruits, vegetables, whole grains, healthy fats, and lean proteins every day. This will support your weight-loss goals much better than fasting alone. Doctors usually recommend the Mediterranean diet as a guide for ideal weight-loss. [17] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source For better weight-loss results, plan to cut 500 calories each day form your normal diet as well. If you normally eat 2,000 calories per day, then plan to eat 1,500 on your eating days. This helps reduce your overall calories. [18] X Research source

Fasting for multiple days in a row could actually sabotage your weight-loss goals. Your body might start storing fat instead of burning it to save energy. This same rule doesn’t apply to time-restricted fasting. Since you’re only limiting yourself for a few hours at a time, it’s safe to fast this way multiple days in a row.

Your doctor may tell you not to try fasting if you’re pregnant or diabetic, have had an eating disorder in the past, take medications that require food, or are in an active growth period like adolescence. [21] X Research source If your doctor tells you not to fast, then listen to them. Talk about other healthy weight-loss methods instead. Don’t try an intermittent fasting diet if you’re pregnant or trying to get pregnant. This diet can be very hard on your hormones, including fertility-related ones. [22] X Expert Source Olivia Mitchell, RDN, IFNCPIntegrative & Functional Nutrition Certified Practitioner Expert Interview. 22 June 2021.

If you’re exercising on a fast day, it’s best to do it near the end of the fast. This burns the most fat and prepares your muscles to absorb nutrients when you eat. [24] X Research source

No matter what exercises you do, your performance will probably fall on fasting days. This is normal. If you’re an athlete and regularly work out intensely, then fasting may not be right for you. Ask your doctor first.