Starting your fast between 7 pm and 8 pm is generally ideal for intermittent fasting.
Ideal Fasting Start Time
The most effective time to start your intermittent fast is typically in the early evening. According to Business Insider, starting your fast at 7 or 8 pm allows for your last meal to be consumed a couple of hours before you go to bed. This gives your body time to properly digest food before you sleep, which can improve sleep quality and digestive health.
Why This Time Frame?
- Digestion Time: Allowing a few hours between your last meal and sleep allows your digestive system to process the food effectively. This can prevent indigestion and bloating.
- Alignment with Lifestyle: A 7-8 pm fasting start time typically fits well into most people's schedules, allowing for dinner with family or after work.
- Better Sleep: By not going to bed with a full stomach, you can potentially improve your sleep quality, which is vital for overall health.
Example Schedule
Here’s an example of a 16:8 intermittent fasting schedule using the 7-8 pm start time:
| Activity | Time |
|---|---|
| Last Meal | 6-7 pm |
| Fasting Starts | 7 or 8 pm |
| Fasting Ends | 11 am or 12 pm |
| Eating Window | 11 am - 7 pm or 12 pm - 8 pm |
Practical Tips
- Be Consistent: Try to stick to a consistent fasting schedule for better results.
- Listen to Your Body: Adjust the fasting window slightly if needed to accommodate your personal needs and schedule.
- Stay Hydrated: Drink water, herbal tea, and other zero-calorie beverages during your fasting hours.
