Thursday: 9a-12p, 2p-7p
Most popular intermittent fasting (IF) protocols can be grouped into 1 of 3 categories: alternate-day fasting, whole-day fasting, and time-restricted feeding.
Time-restricted feeding involves following the same eating routine each day. That means a certain number of hours are designated as the feeding window and the remaining hours as the fasting period.
An example of time-restricted feeding is if you choose to eat all your food (i.e. calories) for the day in an 8 -hour window from 8 a.m. to 2 p.m. Or instead you could choose a feeding window that goes from 12 p.m. to 8 p.m.
The remaining 16 hours each day are the fasting period. During the fasting period, you should not consume any calories. You are allowed to drink water, and black coffee in the morning, or green tea if that is preferred.
TRF is sometimes referred to as a 16/8 program. If decreasing inflammation is your goal, restricting your feeding window to 8 -hours is more important than the 16 -hour fasting period.
Time-restricted feeding (TRF) promotes an anti-inflammatory state in your body that can help relieve joint and muscle pains.
There are both mental and physiological benefits from TRF:
Try TRF for a day or two. Then try to restrict when you feed each day for at least four (4) or more days each week. Doing a 16/8 TRF program this way is sustainable and will improve your health and wellness.
Sources: