Considering what is the best intermittent fasting window to lose belly fat? Well, let’s try to decode this one factor at a time. According to a survey conducted by the International Food Information Council (IFIC) 10% of Americans between the ages of 18 to 80 practice Intermittent Fasting. But only a fraction of them get the results they want.

After multiple studies, we know that the major problem with implementing intermittent fasting schedules is a lack of guidance and the fact that it might lead to some unhealthy food habits. Moreover, the effect of IFs also depends on understanding which method of IF works best for you and can be inculcated into your daily routine. This article is for people who are already implementing IF in their routine but are still unsure which method or fasting window is best for them to lose weight.

Keep scrolling and all your doubts regarding Intermittent Fasting– are gonna be answered in this article. 

What is Intermittent Fasting?

Intermittent Fasting is an alternative approach to losing weight and living a healthy lifestyle. It is a calorie-restricting diet that emulates fasting while the restrictions can vary. Oftentimes Individuals fast for consecutive hours(16 or 14 hours) during a day or fast for one or 2 days per week. The diet can include protein intake and non-caloric fluid intake but it constrains an unhealthy food regimen.  However, some scientists and nutritionists also believe that intermittent fasting is not superior to other diets.

Who is this not for?

Intermittent Fasting is strictly not for people who are on antidiabetic medications and are at the potential risk of hypoglycemia. Pregnant and lactating women, young children, older adults, people with eating disorders, and dementia should refrain. Also, people with chronic diseases like diabetes, heart disease, asthma, prior stroke, or any other chronic disease must consult their general physicians before thinking of IF.

Adding to the same, no matter who you are, what your weight or gender is, and what your goals are in terms of weight loss, you must always consider talking to a professional before taking drastic steps related to your diet (especially if you have any hormonal problems)

What is the best intermittent fasting window to lose belly fat?

Studies in rodents and other nocturnal mammals support the hypothesis that intermittent fasting improves metabolic profiles and reduces the risk of obesity, obesity-related conditions such as non-alcoholic fatty liver disease, and chronic diseases such as diabetes and cancer. In healthy, normal-weight, overweight, or obese adults, there is little evidence that intermittent fasting regimens are harmful physically or mentally (i.e., in terms of mood).

Also, there is little or no published data linking intermittent fasting regimens with clinical outcomes such as diabetes, cardiovascular disease, cancer, or other chronic diseases such as Alzheimer’s.

Once you decide to incorporate intermittent fasting into your regime, you’ll understand that not all methods work for you. Therefore, choosing the best window to lose belly fat might vary from one individual to another. Your chosen IF regime directly impacts your metabolism, lifestyle, and genetic composition. 

Therefore, what is the best intermittent fasting window to lose belly fat could be a decision that should take a lot of consideration. Here’s a way you can decode it based on the three ways:

Apart from these dishes, you could also read more about these IF variations:

1. 16:8 or 14:10 

Who is this for – People who want to decrease fat mass but still want to maintain their muscle mass and strength can opt for this method without experiencing fatigue since most of the fasting hours are spent asleep. There is no age bar for such a fasting method, however, you need to consult your general practitioner before taking any major steps and changes in your diet.

In this method, you need to fast for 16 or 14 hours and then your eating window is open for 8 or 10 hours, depending on your selected fasting schedule. 

2. Eat stop Eat 

Who is this for- This method is ideal for people who want to fast but still don’t want to go on a full calorie-restricting diet. It promotes weight loss through calorie deficit during your 2 days of fasting. 

Choose any non-consecutive 2 days per week in which you have to refrain from eating for 24 hours as it helps the body to use fat as an energy source.

3. 5:2 Method

Who is this for- If you want to lose your visceral fat and achieve better insulin response then this method is for you because your body goes into ketosis making it easy to avoid snacking the rest of the days. 

In this method, one can eat normally for 5 days but for the rest of the 2 days cut back your calorie intake to no more than 500-600 calories. 

There are many other techniques for Intermittent fasting like Alternate day fasting and the Warrior diet but these three are the top ones recommended by many fitness coaches. You can opt for any of them based on your comfort and need for your weight loss journey. 

Also read: How Intermittent Fasting Works?

Intermittent Fasting offers promising strategies to improve overall body and mind health. However, it is important to practice intermittent fasting with mindfulness and appropriate consideration of one’s preference. We tried to decode what is the best intermittent fasting window to lose belly fat, and realised that it has a lot to do with an individual’s specific factors. Before fasting, consulting your health experts is advisable if you have any underlying health conditions. To know more about healthy weight loss regimes and tips & tricks, keep reading our blogs.