This challenge will consist of 5 distinct phases, with the fasting intervals getting longer as we go.
Once again, make sure you talk to your doctor before starting this challenge.
Theoretically, there’s a 6th phase which includes a full day fast, but you can also think of it as a part of the 5th phase.
Days 1-7 (12:12) – Humble Beginnings
We’re starting with the easiest eating windows to get used to fasting.
You will probably feel uncomfortable and hungry but make sure you push through as this is only the beginning.
Trust me; it gets easier as time goes on.
You’re allowed to eat within a 12-hour time period. For example, if you start your first meal at 8 AM, you can finish your last meal by 8 PM. Adjust the eating window to fit your schedule.
Try to clean up your diet and follow the tips provided above.
Days 8-14 (14:10) – Warming Up
It’s starting to get a bit harder now!
Moving on to a 14-hour fasting period, where you’re allowed to eat only during a 10-hour time frame.
If you start your first meal at 10 AM, you can finish your last meal by 8 PM. Adjust the eating window to fit your schedule.
Days 15-35 (16:8) – The Sweet Spot
You’re now doing the most popular rendition of intermittent fasting!
People are usually pretty comfortable with the fast by this point, especially after the first 2 to 3 weeks.
This is a perfectly reasonable place to stay if you have no interest in progressing any further in the fast challenge. A full-day fast isn’t necessary at all, and a lot of people live their lives doing a 16:8 fasting protocol.
This phase will be a bit more interesting than the last two because we will sprinkle in a few prolonged fasts thorough it.
If you start your breakfast at 10 AM, you must finish your last meal by 6 PM. Adjust the eating window to fit your schedule.
Day 22: 18:6
Day 30: 18:6
Days 36-50 (18:6) – Intermediate Territory
We’re getting closer to the end. Good job on staying consistent so far!
You’re currently allowed to eat only during a 6-hour time frame. For example, if you start eating at 10 AM, you must finish your last meal before 4 PM. Adjust the eating window to fit your schedule.
We will also be doing a one-day 20:4 fast, preparing you for what’s to come in the last ten days of the challenge.
Day 42: 20:4
Days 50-59 (20:4) – Warrior-Type Stuff
Good job, the end is closer than ever!
Stay strong and do these nine days in a 20:4 fasting fashion.
If you start eating your breakfast/lunch at 1 PM, you need to finish your last meal before 5 PM. Adjust the eating window to fit your schedule.
Days 60 – Full Day Fast
This is it.
The magnum opus.
Make sure you stay hydrated during the whole day, and if you start feeling unwell at any point during the day, grab something to eat and consult a doctor if needed.
