Time-restricted fasting is the most realistic style with typical 9-5 work days, as we spend a large percentage of the fasting time asleep. Usually structured in 16/8 or 14/10 windows, you would fast for 16 or 14 hours and eat during the smaller window.
I began with 14/10-15/9 and my energy has skyrocketed. I read somewhere that a slightly shorter fast could be more beneficial for women but curious about the experience of others. I could do with a 5-10lbs weight loss but no more (I’m short). Not really in it for that reason though it would be nice.

Most people work out when they can, so it might depend on where you can fit things in, but the ideal fasting and exercise setup might be to fast overnight — i.e., from 8 p.m. to 8 a.m. for a 12-hour fast, or 8 p.m. to 10 a.m. if you’re going for a 14-hour fast — and exercise first thing in the morning, before you eat, says Mattson.

Fasting consists of one full meal per day, with two smaller meals that do not add up to a full meal, and no snacks. Every person 14 years of age or older must abstain from meat on all other Fridays of the year unless he or she substitutes some other form of penance for abstinence. Intermittent fasting is an effective way to lose weight and improve your overall health. The differences between 15/9 and 16/8 are relatively minor, but if you can extend your fasting window, you'll experience more benefits. Both 15/9 and 16/8 can improve your blood sugar levels, cholesterol, and gut health. 16/8 offers additional benefits such Eating all meals within a 10 hour window (usually 9am – 7pm), then fasting for 14 hours; Eating all meals within an 8 hour window (usually 10am-6pm), then fasting for 16 hours (You’ll often see this referred to as 16:8 intermittent fasting or Leangains) OMAD (eating only One Meal A Day) This should work for your schedule, and if you only get 20ish or and Dinner 1x DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 Midnight FAST FAST FAST FAST FAST

2. 18/6 Intermittent Fasting. In 18/6 intermittent fasting, you are fasting for 18 hours, and the eating window is for 6-hours. In this type of intermittent fasting, you’re increasing your fast for 2 more hours when compared with 16/8. It makes a huge difference because your body gets extra 2 hours to burn more calories.

These tests typically require fasting: Fasting blood glucose measures the amount of glucose ( sugar) in your blood to test for diabetes or prediabetes. Typical fasting time: At least 8 hours
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    • does 14 10 fasting work