Daily Fasts (‘Eating Window’ Fasts)

Posted on Posted in Fasting Methods

This method of intermittent fasting involves eating only within a certain ‘window’ of time each day.

Some intermittent fasters prefer to fast every day but for a shorter length of time than attempt longer fasts as they find this easier to stick to.

Daily fasts can be any length of time although are generally between 16 and 20 hours and start at any time of day you like, but usually begin after the evening meal.

Most people find that they’re usually not bothered by skipping breakfast and are not even hungry in the mornings.

You might also find that the hardest part of a fast is at the beginning, so you can choose to start fasting at night because you’ll be asleep for most of that time.

So the fast would start each day after dinner, say from 7pm until 1pm the next day (for a 18 hour fast) or 8pm to 12pm the next day for a 16 hour fast.

They then eat normally (although try to stick to a healthy diet) during the ‘eating window’ of time each day which will be between 4 and 8 hours depending on their plan.

The idea here is to minimize the time in the day that you eat and to just eat the meals that you normally would during that time so that your body burns energy/fat during the fasted state. Therefore, you won’t be consuming enough calories to counteract the benefits of that during the eating window.

Some ifasters find they ‘burn out’ from this method because it’s done every day though and they start to mentally miss having breakfast or just get tired of the fact that they’re fasting every single day.

So to make sure this doesn’t happen you can switch between this method and two 24 hour fasts every other week OR if you reach your weight loss goal you can try just fasting on the week days and have the weekends off.

The best thing is to keep experimenting until you find the perfect intermittent fasting plan and variation of that plan for you.


Have you tried Daily Fasts? How did you find it?




9 thoughts on “Daily Fasts (‘Eating Window’ Fasts)

    1. Hi Deb,

      If you’re doing 18:6 then I would have that during your eating window as you are not meant to have any calories. But one is unlikely to affect your fast too much. It depends on how much your body is in fat burning mode at the moment and if you’ve been doing IF for a while. If you’ve been fasting for a while and it helps to get you through your fasts then it should be fine. It all depends on your results. If you have slow weight loss progress then take out the coffee (or just have coffee with no calories) and when you’re at or close to your goal weight then try adding it back in and see how it goes. Ideally though, we should limit caffeine while fasting because it creates more work for our liver and can interfere with our hormones so it can make weight loss more difficult.

  1. Hello,

    I am interested in doing the “Fast 5” and I would like to know while I am eating within my 5 hour window, am I suppose to try and eat my daily caloric requirement?

    Thank you,

    1. Hi Nancy, When doing the Fast 5 you don’t have to count calories just try to eat as naturally as possible. Ideally you would be consuming your calorie requirements, yes, because otherwise your body may try to conserve energy and will not want to let go of your fat stores during your fasts. It’s not a diet, so just eat what you would normally eat during your 5 hour eating window and don’t restrict yourself. As long as you’re not going overboard though! If you feel the urge to overeat or binge eat then you might be fasting too often so try cutting back and fast every second day until you get used to it. Find a happy balance where you enjoy your fasts and eat naturally afterwards.

      1. Thank you Juliette for your reply. I would also like to know if I will have the energy to work out and if so, when do you recommend that I work out?

        Thank you,

        1. Hi Nancy, yes your energy levels shouldn’t be affected at all as long as you’re eating your calorie needs every day. You can work out at any time of the day that suits you best. But the best time to work out for maximum weight loss is right at the end of your fast, just before you eat. That’s when your body will be in fat burning mode rather than using your blood sugar to fuel you. Make sure you don’t over exercise though, we only really need to do a small amount each week to stay healthy! This article http://ifasters.com/exercise-on-fasting-days/ explains that there is only a small amount of weight loss benefit with working out when ifasting. So my advice is to only do exercise that you enjoy doing and stay away from chronic cardio type exercise if you can. This article explains why http://ifasters.com/can-too-much-exercise-hinder-weight-loss/ Best of luck!

  2. Hi

    Thanks for this – I’ve just started daily IF and am starting by eating only from 12-8. I’m on holidays – and I’ve found this is perfect for a holiday schedule!

    It also suits when I’m at work – as I’m busy enough to not notice until lunch time. Some work days I also skip dinner (maybe 1-2 days per week) if Im really well behaved.

    Can you please advise what is allowed during fasting time? I know water is ok, as is black tea and coffee. Is anything else permitted?

    Many thanks!

    1. Hi Amanda, If you are ‘true fasting'(i.e. no calories) then water, herbal tea, black coffee is fine but I would limit that to 1 cup a day if you can (due to the effect caffeine can have on our nervous system). You can also add a splash of milk, preferably almond or a but milk though. About 20 mls maximum which is 5 cals is fine. Also avoid any diet sodas or drinks! The artificial sweeteners can promote weight gain so steer clear of those. If you need to sweeten your drinks use Stevia powder. There’s a list of drinks you can have when fasting on the facebook group here https://www.facebook.com/groups/ifasters if you haven’t already joined 🙂 Keep up the good work! And best of luck with your fasts.

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