Intermittent Fasting: Which Method is the Best on Work Schedule

Do you want to lose weight via intermittent fasting? Well, first of all, it is not that easy! Intermittent fasting may seem like a lucrative way to lose weight. However, it requires extreme dedication and discipline. As most of you might belong to the working community, it may be extra challenging for you. But, no need to worry here!

Intermittent fasting is not just one way. There are various ways that you can follow to lose those extra pounds. On the other hand, you can also harness a lot of add-on health benefits.

Here are some intermittent fasting methods that you can incorporate into your routine!

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The 16:8 fasting method

If we talk about the most effective fasting method for working people, it is the 16:8 fasting regime. Why? Let’s find out!

The 16:8 fasting method allows you to fast for 16 hours and eat in the remaining 8 hours. The core of the method lies in the eating window. As most of us work in the 9-5 shift, the 16:8 fasting regime allows you to eat in the working window.

Though you are free to set your eating window as you like, it is suggested to set it between 12 noon and 8 pm. It allows you to eat during your work hours and your final meal in the after-work hour(s) (1-2 hours between 5-7 pm or 6-8 pm) based on your work hours.

After 7 or 8 pm, you can begin your fasting window until the next morning or noon. Im between, you are not allowed to consume anything except for water or other zero-calorie drink.

When you are eating, you cannot just gulp in a large pizza; you have to keep a close check on the type of food items you are consuming. For example, you can consume whole grains, broccoli, spinach, oranges, and other food items fit for a 16:8 fasting method.

The 16:8 fasting method has a lot of other things to take care of. Learn more about it on DoFasting’s blog.

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5:2 routine

In this method, you need to eat normally for five days. However, for the remaining two days, your calorie intake should be restricted to 500-600. This can be done by eating fewer meals or by fasting for certain periods.

For instance, you can fast from dinner to dinner or lunch to lunch. It is advisable to space out your fasting days. This will give your body some time to adjust.

It can be another great way for working people as they can easily fast on the weekend. One can also space out the fasting days if you have enough prior experience in fasting.

Alternate day fasting

In this method, you need to fast on alternate days. For instance, you can eat normally on day one and then fast on day two. The next day, you again eat normally and so on…

On fasting days, you can either consume 500 calories or fast completely. This depends on how your body reacts to fasting. You may increase the fasting days with time. However, it is advisable to begin slowly and then gradually increase the number of fasting days if you work.

Spontaneous meal skipping

This is more like an unplanned fasting method. You can simply skip a meal if you are not feeling hungry or don’t have time to eat. For instance, you can directly go from breakfast to lunch.

Meal skipping is a great way for working people as they often have erratic schedules. This method works best when combined with other fasting methods. Therefore, it can become one of the great ways to keep yourself healthy at work while fasting.

Fast for 12 hours a day

This is one of the most common fasting methods. In this, you need to fast for 12 hours a day. For instance, you can stop eating at 8 pm in the evening and resume eating at 8 am the next morning.

You can also choose any 12-hour window as per your convenience and work schedule. This method is very flexible and can be easily followed by working people.

The Warrior Diet

The Warrior Diet is a very stringent form of intermittent fasting. In this diet, you fast during the day and eat only one large meal at night. This meal should be nutritious and should preferably include vegetables, fruits, meat, and nuts.

This method is not recommended for beginners as it can be very challenging. It is advisable to ease into this diet by gradually reducing the number of meals during the day.

Moreover, if you are from the working class, go for this method only when you have significant experience in fasting.

A Weekly 24-hour fast

A weekly 24-hour fast is an excellent way to cleanse your system. In this method, you need to fast for 24 hours once a week. For instance, you can stop eating from dinner on Saturday and resume eating at dinner on Sunday.

You can also choose any day of the week as per your convenience and work schedule.


Intermittent fasting is an awesome way to improve your health and lose weight. However, it is critical to select the right method as per your work schedule.

The 16:8, 5:2, spontaneous meal skipping, and fasting for 12 hours a day are some of the best methods for working people. You can also try the Warrior Diet if you have significant experience in fasting.

What’s most important is to listen to your body and see what works best for you. Make sure to consult a healthcare professional before starting any diet or fitness program.

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