It’s recommended that beginners start from the 14:10 or 16:8 fasting plan. Most intermittent fasters start their fasting schedule from these two popular plans.
The 14:10 fasting means you need to fast for 14 hours and have a 10-hour eat window for a day. Similarly, the 16:8 plan means you need to fast for 16 hours a day.
Let’s take 16:8 as an example, if you have lunch at 12 PM and dinner at 6 or 7 PM, you can start fasting from 8 pm when you finish your dinner and end your fast at 12 PM the next day. What you have to do is skip breakfast.
The daily schedule depends on your eating habits. Fasting from 4 PM to 8 AM of the next day is allowed if you want to skip dinner. Between the two meals of the day, you can add some snacks to overcome the hunger.
The 14:10 and 16:8 fasting plans are for you to get your body used to fasting and lay the foundation for further success. After several weeks you can switch your plan to a more intense one or let the Coach help you find a more suitable plan.