The Eating window

by - April 18, 2019

If you've followed studies on intermittent fasting consistently, then you should know that there is a term called "Eating Window" and another called the "Fasting window". These two terms are very important in the Intermittent Fasting world.

In this article, we will be looking at the Eating Window in depth.

What is the Eating Window in Intermittent Fasting?

The Eating Window is the period within which you can eat anything.

The Eating Window differs with each type of Intermittent Fasting. How long the Eating Window lasts and the period (morning or evening) depends on the Intermittent Fasting plan you are on.

If you're doing the 16/8 Intermittent Fasting method, out of the 24hours you have in a day you'd have to dedicate 16 to fasting and 8 to eating.  The 8 hours you eat is your eating window.

It is advisable that the hours of the Eating Window be smaller than that of the fasting window. The point is to let your body know that you're fasting.

Now, intermittent fasting, as we have already established, is not concerned about what you eat but when you eat. But it is very unwise to overindulge because you can eat just about anything during your eating window. As soon as the calories you consume during your eating window exceed the calories you burn during your fasting window, you have already defeated the reason for the fast- especially if your major goal is weight loss.

You should also pick a period of the day around which your Eating Window will revolve. Would you like to skip breakfast and eat by 12? Or would you rather skip lunch? Or dinner?

The 16/8 fasting plan is the most recommended and the most common Fasting plan. You know, most people usually don't eat breakfast for one reason or the other. This makes the 16/8 plan a very comfortable one.
You could have your first meal by 12noon and the last at 8pm. That way, you don't even feel like you're fasting.
You can also eat breakfast in the morning by 8am and lunch by 4pm then commit the remaining 16 hours to be your Fasting Window. There is no wrong way to do it. Just make sure that you are fasting for 16 hours out of 24 and that you eat during the remaining 8 hours.

What to eat during the fasting window

There are lots of healthy foods that you can eat during your Eating Window like Fish, Whole grains like Rice, Vegetables, lots of protein-rich foods like Eggs, Beans etc. Also, try to eat lots of fruits too during your Eating Window.

What to not eat during your Eating Window

1. Try to avoid foods that are too spicy when breaking your fast or during your Eating Window as they can irritate your system.

2. Don't take alcoholic drinks during your Eating Window instead take water or fruit juice.

3. Try to cut down on eating junks like carbonated drinks, over-sweetened snacks as they reverse the work your fasting has done.

Other things to take note of

1. If you fasted for more than 24 hours without eating, make sure that your Eating Window after the fast is more than the amount of time you spent fasting. This is to help your body balance.

2. Also never break a long fast with large feasts of food. It could result in diarrhea.

Remember, if you're consuming more calories than you're burning you shouldn't be fasting at all.

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