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Mastering Intermittent Fasting: Balancing Schedules and Healthy Habits

 


Dear Fasting Guru,

I want to try intermittent fasting (IF), but I've bounced on and off in the past. My partner just had his second knee replacement and wants to get serious about weight loss and health. However, he keeps saying, "I'm not going to go crazy with it."

I've tried hardcore calorie counting (CICO) before and lost 75 pounds, then gained it back, and lost 55 pounds again. Now, I'm back to my heaviest weight.

My issue is this: I can wait until 11 AM to eat, but I work in a job where I have to eat lunch with my students, and I'd rather eat when they eat.

My second job sometimes keeps me out until 8 PM, and if I eat dinner with my partner, he isn't ready to eat until 8:30-9 PM sometimes.

I know you need 16 hours of fasting to really get the benefit, but I don't think I can make that work and still enjoy dinner with him or fit it into my work schedule.

If I'm strict about an 11 AM to 9 PM window, that's a 14:10 fasting ratio. Is that okay?


Dear Juggling Schedules,

First, it's important to recognize that you're doing a great job by wanting to prioritize both your health and your partner's well-being. Adapting to a 14:10 fasting ratio can indeed bring benefits and can be a sustainable approach, especially given your busy schedule.

It's key to remember that the success of intermittent fasting isn't solely about the fasting window, but also about the quality and quantity of food consumed. While fasting, you still need to be mindful of your calorie intake and ensure that you're eating nutritious, balanced meals. Fasting doesn't mean you can consume unlimited calories and still achieve weight loss. Maintaining a caloric deficit is crucial for losing weight.

Here are a few tips to help you stay on track:

  1. Plan Your Meals: Ensure you have a balanced mix of proteins, healthy fats, and complex carbohydrates.

  2. Mindful Eating: Pay attention to what and how much you're eating, even within your eating window.

  3. Stay Hydrated: Sometimes, thirst can be mistaken for hunger.

  4. Small Steps: Adjust your eating window gradually and see how your body responds.

Your dedication to finding a way that works for both your schedule and lifestyle is commendable. Keep going, and remember that consistency is key.

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