Example Intermittent Fasting Plans (for Type B)

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Letter BType B Eating Personality

If you relate to the ‘Type B’ eating personality (refer to ‘What Type am I’ if you’re not sure), here are a few examples of  plans to get started and find the right method of fasting for you.

Hopefully by now you’ll be familiar with the various methods of fasting such as 24 hour fastsdaily fasts/eating window faststhe 5:2 Diet and alternate day fasting. Choose which one you want to aim for and that you think you can stick to.

 

Here’s an example of a plan for a Type B eating personality wanting to try 24 hour fasts. I would recommend slowly building into a 24-hour fast over two or three weeks.

Example Intermittent Fasting Plan for 24 Hour Fasts:

 

Week 1:

If you don’t mind the idea fasting on a Monday, then start on Sunday evening after dinner. Most people prefer to leave it till Monday evening because they’re already dreading their first day of work for the week on Monday without having a think about starting a fasting plan as well.

Decide the day and time that you will fast and have all of your beverages to drink ready and on hand before you start.  For this example we’ll choose Monday.

Eat as you normally would just before your first fast and don’t overeat in anticipation of the fast.

Start your first fast on Monday evening after your evening meal at 8 p.m.

For your first fast keep it nice and easy and only fast until 12pm the next day. This will be an 16 hour fast.

Remember:

  • You can have as much black tea or coffee, water or zero calorie drinks as you like during this time.
  • Hunger pangs are just a single signal for hunger and dissipate after 1-2 hours.

Take notes:

  • About how you feel when you’re fasting and when and why you really noticed hunger pangs.
  • If you felt unwell in any way, and how far into the fast it happened.
  • About how you felt during the fast and what cues there were that may have made you want to give up.

Then after the fast is finished just eat as you normally would and do not over eat for your next meal to compensate.

 

If you finish this fast with no problems  then you’re ready to try an 18 hour fast later in the week!  We’ll do this on Thursday and will try a different start time.

If you had a bit of difficulty with the fast then try an 16 hour fast again instead.

Remember: Never fast on 2 consecutive days. Try to leave a gap of 2-3 days between them.

 

On Thursday, start your fast after lunch time at 2pm until 8am the following day. Drink nothing but zero calorie beverages.

Or if you prefer to fast from after dinner then start fasting at 7pm until 1pm tomorrow. This will be a 18 hour fast.

Make sure you don’t over eat for your first meal after the fast.

After this first week you will probably have an idea of what time of day is best for you to fast. You might like to continue repeating alternate fasting times on your chosen days of the week

If you managed with the 18 hour fast without any problems then you are ready to try a 24 hour fast next week.

 

Congratulations! You completed your first week of intermittent fasting.

 

Week 2: 

Before you start, decide what fasting time is best for you depending on what you found easiest last week and what you think will be the easiest to fit into your lifestyle from now on.
Remember you can choose whichever days of the week you prefer but remember to leave 2-3 days in between them to avoid ‘iFasting overload’.

We’ll try a Monday night to Tuesday night and then a day fast from Thursday lunchtime to Friday lunchtime. Or if you already know that is one of these fasting times don’t really fit in with your lifestyle then change the times e.g. Monday lunchtime to Tuesday lunchtime and Thursday lunchtime to Friday lunchtime.

Start your first fast on Monday evening after your evening meal at 7 p.m. 

Keep fasting until your evening meal tonight at 7pm. This will be your first 24 hour fast!

Then after the fast is finished just eat as you normally would and do not over eat for your next meal to compensate.

If you finish this fast with no problems  then you’re ready to do another 24 hour fast later in the week.

If you had a bit of difficulty with the fast then try a 20 hour fast on Thursday instead. Then aim for two 24 hour fasts next week. Don’t rush it!

 

Week 3:

If you managed to do two 24 hour fasts without a problem you can continue to do so from now on! If you’re a woman and trying to lose weight try the iFasters Method for the best weight loss results.

If you didn’t manage to do them, don’t worry just try again this week starting with a 20 hour then a 24 hour fast. Otherwise check your eating personality type again and switch to a plan for Type C if needed.

 

Example Intermittent Fasting Plan for Daily /Eating Window Fasts  

The best thing to do is to try daily fasts three times on alternating days for your first week. Then if that goes well you can add more fasts onto that.

This is usually done from the evening until lunch time the next day, as most people prefer not to miss dinner, but feel free to change or alternate between start times if you like. For this example we’ll start after dinner until lunch the following day.

Week 1:

Fast Day One (Mon/Tuesday) – We’ll start with Monday night. Fast from the moment you finish dinner on Monday at say 8pm until 12pm the next day. This will be a 16 hour fast.

Fast Day two (Wed/Thursday) – if you managed this without any difficulty have a break for one day and fast again after dinner on Wednesday night from 7pm until 12pm the next day. This will be an 17 hour fast.

Fast day Three – (Fri/Saturday) –  if you managed this without any difficulty have a break for one day and fast again after dinner on Wednesday night from 7pm until 1pm the next day. This will be an 18 hour fast.

Week 2:

If you found you had no problem with this then try fasting every weekday in week two.

If you found it a bit difficult last week then I would advise trying 4 days of 18 hour fasts this week.
Try changing the start and finish times if you like (but make sure they are still 18 hour fasts) until you find a time that suits you the best.

If it was quite difficult for you then repeat week one with 2 fasts and make sure you have a 1-2 day break in between.

Week 3:

If week 2 went well then you can try fasting for 18 hours every single day. Try just fasting on the weekdays, Monday to Friday with the weekend off for a couple of weeks. The  you can decide whether you want to fast 7 days a week or just continue with 5 days per week (which is much easier to stick to).

 

Example Plan for the 5:2 Diet

Week One:

First Fast day: We’ll start on a Tuesday for example. Calculate 50% of your daily calorie needs here and consume only that amount only today. For your first day either try to push your first meal out until lunchtime and then consume your calories in two meals, lunch then dinner.

Second Fast Day: Leave a space of a couple of days so do this on Thursday or Friday. Calculate 35% your calorie needs here and consume  only 35% today. Try to eat your calories all in one meal if you can (e.g. dinner).

 

Week Two:

Now you’r ready to do the fast 5 diet and consume only 25% of your daily calories twice a week this week. Try to consume all of your calories in one meal.

 

Stay tuned for the full iFasters Intermittent Fasting Plan for each eating personality type and method of fasting including a diet and exercise plan…..

 

Comments

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2 thoughts on “Example Intermittent Fasting Plans (for Type B)

    1. For the best weight loss results (especially for women) you can combine the two. So for example, on your fasting days limit your calories to 25% of your daily needs but ALSO try to get at least 18 hours of ‘true fasting’ (no calories at all) in the day. You can refer to this graph in this article which explains the fat burning benefits of true fasting. 24 hours of fasting is optimal.
      If you’re a Type C Eating Personality then you should gradually build up into fasting so try fasting for say 15 hours the first time, then 16 hours the second, then 18 hours, then 20 hours, then 24 hours or whatever you can manage.
      Then after you have reached your goal weight you can stop counting the calories after your fasts (as long as you know you won’t ‘reward eat’ or overeat).

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