Sample Fasting Schedule - Hour by Hour - WHEN to Eat
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- เผยแพร่เมื่อ 19 ต.ค. 2024
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This video provides a sample 20-hour fasting schedule that's broken down hour by hour and provides instructions on what to do each hour of your fast.
Questions that will be answered within this video:
How is 20-hour fasting different from 16-hour fasting?
What are the benefits of fasting for 20 hours?
What can you consume during a fast?
How do you properly break a fast?
References
www.annualrevi...
www.sciencedir...
academic.oup.c...
pubmed.ncbi.nl...
www.ncbi.nlm.n...
academic.oup.c...
www.ncbi.nlm.n...
www.amjmed.com...
academic.oup.c...
www.ncbi.nlm.n...
onlinelibrary....
www.hopkinsmed...
pubmed.ncbi.nl...
www.hindawi.co...
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Does cinnamon break a fast?
Or any spices? 🤔
@Timothy Graumann ive been reading and just less carbs and more protein and fats that’s what I’ve been doing and it’s been working out great I only eat two meals within four hours and fast the rest
Hey please just wanted some help. Theres certian foods I dont eat so for dinner where i need to eat protein, veg and fat, is ok to have eggs as my source of protein, broccoli as my source of veg and avocado and olive oil as my source of fat
I’m an arborist, please tell me what to eat after 20hrs.
My job is extremely physically demanding.
Thanks
We love a 20 hour fast! Every day pretty much and we’ve lost 110lbs and reversed my husband’s type 2 diabetes too 💕
Liz~ that’s Awesome!! I wish husband would start Keto. He had type 2 as well. I’ve been doing Keto for 2yra,, so he sees the difference in me.
Awesome
Monica Sudbrack - have a look at our channel and you'll see the different in my husband's body from the early videos to the latest ones. It might persuade your husband? 💕
O A thank you x
Damm thats nice ! Keep it up !!
Extending my fasts from 16 to 20-22 hours was a true game changer!
did you lose weight
Thanks. Needed that
I’m doing a 20 hour fast because I loved the feeling, I was doing 16 because i thought that’s what was safe.. and the general amount of time to do it, now I’m doing 20s everyday and loving it
*I Ate My BroccoLi SaLad, OMAD at **5:30** to 5:50 P.m., This Evening, Jan. 15, 2022!!!*
Sameee
Started watching Thomas in February and have lost 45 pounds. My initial reason for following him was because of cell regeneration. Never knew about that. His videos and explanations have opened a whole new world for me. At 65 y/o, I feel and look better than I have in a long time.
Awesome
Donna, I’m So happy for you! That’s just wonderful 👏👏bet you’re friends and family are ALL questions as to keto and fasting and how you feel now. Thanks for sharing!
You lost all that weight just by watching him?
So happy for you!! and very inspiring for me. :) He is so informative. I'm on my 4th day 2nd fast. I lost 5 lbs. :) and my blood sugar is great.
I’ve done 20-4 hour fast for about 4 months and lost over 30 pounds!
Jd ke karyo
update?
Fasting is Awesome. I'm starting a 14 day water 💦 fast. Coffee. Tea. Salt. Mineral water only.Thanks Thomas. Your videos changed my life.
Good luck!
in my experience, you wont be able to exercise after the first few days. do light walking instead, as you will have nothing to recover with after a jog and you may end up ravenously hungry. as you get deeper in the fast, you will get winded and burn out all your energy just by lightly walking. you will have no energy to function after jogging and will result in recovering in bed the next few days. good luck and be wise!
That’s awesome! Hope you love it and keep us posted! 14 days is impressive 👏👏
@@cherryl225 yeah about 36 hours into my water fasts I get real weak, lightheaded, and sometimes headaches from lack of caffeine. I cannot exert myself at all.
And remember, Never trust a fart
I just want to say that I love how u get straight to the point in your videos. No long bs intro. 💗👊
I tried doing 18/6 and 20/4 but my eating window was so small, that I would eat 1 meal of 600-800 calories and I just wouldn't be hungry enough to eat any more. A second meal was a real chore to force down because I still felt full. I know that many people say don't worry about calories, but I was afraid that with only one small meal, I was just not getting enough fats, proteins, vitamins and minerals for my needs.
So I went back to 16/8 M-F with 2 meals 6 hours apart (absolutely no food between those meals ever) and no fasting on the weekends. This is working for me.
I am making a change from longer fasts into the 20 hours, I needed this , thanks!
*I Ate My BroccoLi SaLad, OMAD at **5:30** to 5:50 P.m., This Evening, Jan. 15, 2022!!!*
I’ve been doing 16/8 fasting for only 3 months. I’ve lost 10 lbs of fat. I walk daily,chop fire wood and stay very active on our 10 acres of wooded country property. All said.... I have had several outings immune deceases for decades. Your channel has enlightened me very often. My health,in my opinion, has not gotten worse but has improved. Thank you.. my next goal is to increase my fast time to 20/4 .
I like the 20 hour fast too, First meal-1pm, last meal starts at 4pm, all eating stops exactly at 5pm. In the morning before I go to the gym at 8am, only a large glass of water. Work out at 8, cardio after for about 20 min, then sauna for about 25 minutes.
This is such a fantastic breakdown, I was doing fasting but did not know when to drink what. So glad that you took time to put this together and share. Really appreciate the effort.
Thanks for putting time and educating us for free!
your one of the kind.
I started with 16/8 went Keto and seen results in like 2 days. Then I did the 20/4 and boy did I see some major changes! That 20/4 is a beast!
RIGHT ON TIME. Thanks Thomas, i just Started my 20:4 today
My wife wants her coffee immediately when she wakes up. I’m her coffee buddy and I happen to love my coffee as well. Drinking vinegar is not a good idea. I understand the science, and I appreciate your video, I have lost 10 pounds on keto and fasting. I’m 58 years young with a modest six pack abs and 170lbs.
I like ACV, and I drink it before meals, not sure I can drink before my coffe in the morning.
Awesome schedule outline 🙉. & Because my wife and I have been following you for a full year benefiting from your hard work and research, I'm going to check out Bee Keepers. I appreciate and I am grateful that you have sponsors so that I can then learn done great life changing stuff!! This outline schedule is exactly what I needed AND I LOVE IT!!! I'VE been doing OMAD ALMOST DAILY. I Lost almost 40lbs at 162-167lbs. Thanks to you and some others. THIS is what I needed right now to give me structure to my OMAD 🙉 and while knowing how & when to fit some nutrion into the regimen! I'm 49 almost 50. I need protein like you taught me in other videos. Awesome 👍 I noticed that it's a summation of other strategies and tips that you teach in other videos too. & I'm going to share this with my friends. Thank you Tom! You make this so simple yet it's actually very complicated when trying to make this lifelong success. I'm going for 130 years of living. I just started TKD with my son of 11 years. This is fantastic 👍😻🙈🙉👍💪🙂🐛🥳
Tom I am new to the low carb + fasting this year and several channels regarding the subject. My goal as a Type 2 diabetic for over 20 years is to reverse my insulin sensitivity and eventually get off metformin in exchange for a better lifestyle of diet and exercise. I have learned so much regarding fasting from your various videos on the topic, keep up the good work!
My husband did not fast the first month, only left all carbs, and got his 3 meals mainly protein with fat, he lost 25 pounds very fast snd regulate his sugars well, he only was taken metformin, (he removed insulin) Now he is doing intermittent fasting and sugars stable, but he is not ok, as soon he takes carbs sugars increases..it is just an anecdotal comment.
Green tea with cinnamon is the best! My roommate's a coffee drinker, so I have ACV in water and a coffee 40 minutes after waking. I then have a cup of tea with cinnamon after my coffee. I have an iced coffee later.
Wow Iam going to do that
Try also Cinnamon with instant coffee. Or normal brew
You drink a cup of tea after drinking a cup of coffee?
@@MichaelAnderson-od8pz I do indeed!
Sounds like a slow OMAD to me. I tried OMAD but I simply can't shovel down an entire day of fat and protein in one sitting. 4 hr eating window is just about right.
It takes me 20mins just to eat the soup , so I know what you mean haha. I dont think I will ever do OMAD .
I wish I had that problem! Lol. I can 5000 calories in minutes! I'm doing 20/4 to try to slow myself down!
Same for me :)
I love the breakdown but you should make a video that also explains the next day eating when you’re not fasting. That would be great 💪🏼😎
I'm gonna start a 20 hour fast!!! wish me luck guys!!!
Exactly what I wanted! I watch all your videos and you always put a different spin on all of them. Perfect 👌 Thank you so much Thomas!
I love your way of teaching. Growing and learning all the time.
Thanks for breakdown. Would sooo love to see a video just like this about 20 hour fasts but with workout being in the afternoon or night. For those with needing the option to see this who can’t do main workout in the morning. Thanks
Im currently eating after going 23hours without. I was finished at 22hours but keot myself going longer with Wim hofs 15 min breathing video followed by a hot-cold shower treatment. Doing neck excercises with Dr Eckberg gave me another few minutes and preoaring the food helped me get the last bit . Eating After a fast is like christmas!!!!! So much appreciation and gratitude for this food, I was so emotional and crying ! Every spoonfull tastes out of this world. My groceries arrived just after eating mushroom broth, thank god they didnt arrive two hours earlier ! Im like oooooh what beautiful radishes! And 85% chocolate! I can eat that , ooooh hemp hearts, oooh miso! OMG blueberry protein shake ! Thanks for your video thomas, Its perfectly helpful !!
i sincerely love two things about this video: advertisement really in line of video's content and no bullshiting, just straight content, explained like to 4yo kid.
I will add this morning was coincidentally I wanted to do a fasting day. Needed this video to guide me. I subscribe and it made the difference. What timing thank you bud.
Boom! This man keeps things straight... I like his direct style and scientific knowledge yet keeps things “KISS”.
20 hrs Thomas fast encouragement received greatfully. Good fun!
Light walks to store for best protein possible.
Craig with new present from your goodself Thomas. Good man. 4 hr eating window here. Oh! that's what Cinnamon treats a person to.
Thomas handsom, good lesson. Thank you!
Thomas isn't the plan nearer 5 hrs eat window on you board. 3.50-8.00
Instead of breaking my fast with a meat source lean protein, I've been breaking my fast with 3 hard boiled egg whites (with salt and black pepper). I eat the yokes a couple hours later in my Salad. Anyone see anything wrong / drawbacks with that? I eat meat, I just find the hard boiled eggs incredibly easy and prepared way ahead of time.
I eat eggs too. I don't see an issue either since its a good source of lean protein and fat for breaking a fast. also he has never said anything against doing it. I do it all the time.
Add turmeric and lose the salt. Thank me later
GREAT VID,,,SO DO THE 20/4 FAST EVERY OTHER DAY.....THEN DO 16/8 OTHER DAYS???
Wow.. This is almost exactly what I have been doing for 2 months (took a one week break.) Fasting from 8pm to 4pm (then "feeding" 4 to 8 next day, repeat) , cutting back on caffeine around noon, morning workout, etc. Works great for me, happy to see my notes from his other videos line up with this video!
i'm up to 18 hour fast 3 times a week for my pcos. Changed my life.
me - morning 8 am green juice with romaine lettuce or chinese broccoli leaves with a few blueberries and a couple strawberries or a quarter of an orange
12 break at work - green tea or bengal spice tea ( 0 carb herbal tea that tastes sweet with no sugar or sweetener. or if i am really hungry i have an avocado
2pm - 3 eggs ( or some cheese, or an avocado or some peanut butter with nutritional yeast in it so I dont have to taste it)with a tomato and some cucumber and the pink salt.
6pm salmon with huge green salad and extra steamed or raw vegetables with butter or dip(plain yogurt, with mustard and mayo with steak spice in it)
830 more green juice like morning, just without fruit, with half teaspoon potassium citrate, quarter teaspoon sea salt and half teaspoon ashwaganda (which I sometimes also put in peanut butter) with 200gms magnesium
finally after 10 weeks of this keto thing, and dropping from 195 to 173 lbs, and 2 weeks of adding this 2 green juice adjustment, my keto insomnia is finally gone. If I wake up at 3 I can fall asleep again.
Thank you for this!! need more of these types of schedules! gg to try this tmr🙏🏼🙏🏼
This is my sweet spot of fasting
I also do ice cold cup of water first thing with Carlyel Lugos iodine 2% 2fl oz/ Potassium Iodide and Iodine Solution 2% Liquid Drops with 1/4 tsp. Sole water.
Why not warm?
Question though. Is it okay to divide your eating window separately? For example, I follow 20:4. I wake up at 3AM, I'll have 1 hour eating window from 3AM to 4AM. Then fast from 4AM to 8AM. 8AM to 9AM is my next eating window. 12PM to 1PM is my next eating window. 1PM to 5PM - fasting. 5PM to 3AM the next day is my last fasting for 24 hours.
I hope this can be noticed. I will really appreciate an answer. Thank you!
Thomas bringing the value!! THANK YOU!!
I am trying alternate day fastening started yesterday I hope I love it because my body feels really good when I give it a rest and helps getting the weight loss going again. I tried your apple cider drink it did taste like apple cider I was skeptical! Happy Thanksgiving everyone!!
I wish I could double like😂❣. Thomas is literally my fitness coach at this point. Thank you 💞
What if your step count on average is 20,000 a day (Monday to Friday). Your job is more active .
Would you recommend the same as above?
Thanks for sharing this schedule
Yes.... I try to fast for at least 16 to 23 hours...💗❤💖🌹😷😀👍
This is my first time fasting and I’m starting out on the 20 hour fast. I’m 268 pounds and my goal is to get down to 150. This fast time works with my work schedule so that’s why I chose to start on a more extreme one. I hope I can lose the weight I need to by next year!
This is what I needed. Thank you for sharing.
I think, from a point of view concerned purely with health, both morning and evening are not good times to have large meals (necessary to support short eating window). The reasons are mainly hormonal. I am not very good at this but that's the takeaway I got from watching some Andre Huberman's videos.
Health is not the only concern, though. I understand a lot of people have something like 9-5 job so they have to eat before or after if they want to eat at home. I would say it is better to eat after 5pm than before 9am, as long as you have at least 4h between your last meal and your sleep time. It still may make sense to choose eating window before 9am while you are adjusting to intermittent fasting if this helps you stay productive at work. Otherwise your work day falls at the end of 20h long fast which may be tough when you are not yet adjusted. At the beginning I also found it easier to sleep through that portion of my fast.
Can you do a schedule for 7am-11am?
Is that the best eating window for someone who is unable to workout until the night time?
Add acv to carbonated water, it is much easier to drink that way.
Chris Kolar - so happy to see someone else drinking it this way too! I add mine to green ta as well and it's lovely x
Awesome I do my session on my 16 or 17 hour of my fast, then breaking fast just after 18hours
instead of bee pollen you could just use nutritional yeast...
Yeah I'm surprised he didn't recommend Braggs Nutritional Yeast 😯
how to eat that yeast
@@yigithanyamaner4848 You can put a tablespoon of it over your vegetables or even on popcorn. It tastes amazing, like cheddar cheese almost.
I always sprinkle it on asparagus :)
You are amazing Thankyou for helping us gain so much knowledge!
Now this is awesome and I am sticking this on my bulletin board!🎈
Currently on day five of my latest fast. I haven't felt this good and functional in a long time. Looking for to being back in my preferred way of eating - keto. Missed it so much over the past five weeks. 🙏
*I Ate My BroccoLi SaLad, OMAD at **5:30** to 5:50 P.m., This Evening, Jan. 15, 2022!!!*
You are the best! Thank you for all of your teachings 🙌🏼 Doing it all!
*I Ate My BroccoLi SaLad, OMAD at **5:30** to 5:50 P.m., This Evening, Jan. 15, 2022!!!*
Really love how you put this together
I had a baby 3 weeks ago, so wanted to fast when I was pregnant but couldn't. I wanted to know what fast will work then saw your video, Thank you. Gonna start tonight.
I have been doing a dry fast for 20 hours and take 2 tbs of acv, cinnamon powder, cayenne pepper powder, cumin&black pepper powder, raw honey, pinch of baking soda, the juice of one lemon and 6 oz of water 30 minutes before breaking the fast then drink or eat fruit and following a plant based diet and I have lost 6 kilos in almost a month. I don't crave food cause it keeps me full the dialysis treatments are less harsh
Hi Thomas, love your channel. Ramadan, for Muslims, is around the corner. Can you please make a video for those who fast from sun rise to sun down and those who just have a 4 hour eating window after sun down every day? Thank you!
Great video Thomas, thank you!
Started 20/4 :305.4
3:54 schedule
why is fasting in general or this specific method not good to do back to back ?
I was doing 20:4 and did great went to omad and I actually started overeating and didn't lose a thing really
@Thomas DeLauer why do you dislike doing 20 hour ( or any fasts) back to back?
I've been watching your videos and been following a lot of your recommendations but I'm doing 20-22 hour fasts and losing weight ( down 26 lbs in a month and another 70 to go! :)
Love your videos and the way you explain the whys of things.
Keep up the great work
Who is fasting over TG and avoiding 'pigging out' altogether???
I normally fast 20 hours everyday anyway, but on Thanksgiving Day I’ll be flying from San Diego to Pittsburgh, so I’ll probably be doing my first 48-ish hour fast.
@@nadogrl
Remember to break your fast with high protein meal.
Or else, if you eat something high in carbs, your body will greatly absorb the carbs and turn into body fat.
@@nadogrl enjoy that 48hours! I love fasting when I fly,. Have fun. I will be joining you since it’s my thanksgiving tradition to fast.
@@mianlo2624 - Yes, thank you!
@@amandatkids854 - Thank you.
Thank you for all Sir
Greatly explained. Such a great video
Thank you so much. Really helpful info.
i am doing this everyday
It's amazing I don't really feel that much hunger, I drink water with salt, and mineral water during the fast. Once I break the fast I get really hungry and can eat a lot I am honestly surprised how i am able to fit all that food in such amount of time, body is really amazing at adapting
You and Dr Berg have the same video topic uploaded at the same exact time. 😱
Brazilian nuts plenty of nutrition and high amounts of selenium followed by kiwi and chia seeds get pickle juice or coconut water for electrolytes 8 am have your drink of choice and some nuts with kiwi I also like rambutan then 12 pm get a good meal in with a variety of vegetables and meat sometimes Ill just have kiwis and rambutan it doesn't escalate your blood sugar and health benefits
Hi Thomas, this is my usual routine
- 7:30am wake up
- 10:30am acv w/ cinnamon pincj
- 11am sun warrior pea protein
- 12nn lunch
- 3pm green tea with lemon
- 6pm acv w/ cinnamon pinch
- 6:30pm dinner
- 10pm acv before sleep
Is this okay? So far it's working but I wonder how I can take it to next level with almost same schedule
Could you please do a video on 1 full week schedule of IF. I know you mentioned how it was good to alternate times and such. That’d be great! Thanks.
Hi Thomas, I wanted to lose 30 pounds before new years on IF, OMAD & Keto, could you explain why i shouldnt fast everyday and or eating only every other day on 20/4??
You can fast everyday, Thomas explains in other videos that he prefers to not fast everyday because it puts him in too much of a caloric restriction
I do a 36 hour fast twice a week, my struggles are with when I break my fast, and constipation hopefully I find a solution
Eat pumpkin. It will correct your bowels whichever sid of the fence you're on.
So my weight Lost has been extremely slow. As I feel like I’m dealing with cortisol issues. I feel like it takes forever for my stomach to digest food in the night time like it’s still sitting there in the morning. So I’ve been doing 20 hour fast since Monday of the beginning of this week July 8, 2022. I’m also trying to fast to heal a messed up knee. I’m also checking my Ketone levels during the day and I’m showing that I don’t have any ketones. And my insulin levels are a little higher than normal. 102. I love this video also!! I’m going to try to follow your schedule
Don’t give up - definately do the ACV 2x as T suggested
Do you follow intermittent fasting the following day with a longer eating window? If I am eating Keto do I try to hit my regular 5:25:70 macros with a smaller calorie count?
Instead of bee pollen can we just use nutritional yeast?
Hey @Thomas DeLauer, how much cinnamon do you take when breaking your fast, or what do you recommend, and how do you eat the the Bee Pollen, do you pour it over protein like a seasoning and eat it with your food, or do you just eat it like almonds? And how much Bee Pollen do you need? Other questions I have are : I'm not a huge coffee person, what would be a sub or would it be a big deal if I just didn't do that part of the schedule? When would you recommend taking the Fish Oil and Magnesium (before, during, or after fasting)? And lastly, the lemon. Can use put that in my water during fasting or used with my protein meals after fasting? And same with the Electrolytes, how much of it should I use during that 9:00 a.m usage?
Thank you! This video answered my fasting questions!!
Do you mix the bee pollen into something or just take a spoonful? 🐝 just purchased it. Can’t wait for it to arrive! Thanks Thomas!
Love this plan, fits my current lifestyle, and the explanation behind it. I'll have to get Bee pollen for this. Is sockeye salmon considered lean fish?
Doc knowing the circadian rhythm for cortisol and it's essentially useful in catabolism dont you think eating early is not advisable because the levels are higher in the morning?
Sir I am 19 years old... But my weight is 90 kg..I am also doing intermittent fasting for 20 hours and i usually do some home exercises... And i lose 500-600 calories every day by walking..I also drink 2 liter of water every day...And now I wanted to know how much calories or protein should I take in 4 hours eating timing?.... Please respond.. I will be grateful.☺️
Hey Thomas, not sure if you personally check your emails for being apart of your TEAM! Im talking about your indeed ad. If you get a chance, my name is Jose and I assure you im the man your looking for in the county!! Hope to hear from you soon, keep up the great work!!
I did my first 20-4 today. I feel great. I’ve fasted before a few years ago and am getting back into it. I’m not sure if I should start slow and work my way to 20-4 or do what feels comfortable. I’m also doing some boxing work outs from a video game. I do 30-60 min when I’m fasting and 30-60 min when I’m about to begin my fast. After I eat my last meal, wait about 1h or 2 before my work.
why don't you like fasting back to back? I'm currently trying to transition to OMAD which is why I'm asking. Thanks.
he did a video on how he experienced too much daily life stress, and that fasting was compounding the problem, so he doesnt fast as often nowadays. he looked trashed in that video.
need more of these types of vids🤙🏼💯
Is 0% fat, unsweetened Greek yogurt with seeds & nuts, a good way to break a fast?
What is the schedule if we are eating during your other favorite window from 7am-11am? It seems like the schedule would be completely different like it would be the eating window right before we start a fast and then the next day at 7 is when we break the 20 hour fast with the protien "break fast" protocol and then eat normally the rest of the day. Please clarify. This info is amazing BTW, I love the specificity.
Yes I’m looking to get the schedule for the morning time aswel.
Thank you very much. I follow most of what you explained, but at a different schedule. My eating window starts at 12:30 pm. In the night before going to bed I drink acv and a cup of chamomile tea. My only question is always when to take supplements? I take cq10 and alpha lipoic acid, magnesium, vit d and zinc. I usually consume propolis in the morning and take my supplements in the morning. Will try to re schedule. Amazing information.
I work nights from 10pm to 6:30am, then I sleep after. I’m trying the 16h fast now, then will bump it up once I’m used to it.
Thank you for doing this! I never know when I’m suppose to do anything during my fast lol
Can you please tell me if porridge is good . I like it a lot with blueberries,strawberries,pumpkin seeds and chia seeds . Please enlight me . Thank you !!!
I did a 20 hour fast 6pm after dinner I started 2pm drank bone broth 3 pm ate a shell steak 🥩
What’s the best option to break your fast if you’re vegan?
Has Thomas ever mentioned the studies that show how much healthier it is to eat earlier in the day as opposed to the end of the day? Curious to hear his opinion.
This is what I need!! Tks heaps bro!!!!🙏🙏🙏🙏💖