Type A Eating Personality
If you relate to the ‘Type A’ 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 fasts, daily fasts/eating window fasts, the 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 A eating personality wanting to try 24 hour fasts. I would recommend slowly building into a 24-hour fast over one or two weeks.
Example Intermittent Fasting Plan for 24 Hour Fasts:
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 1pm the next day. This will be an 17 hour fast.
- 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.
- 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 difficulties at all then you’re ready to start a full 24 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 18 hour fast 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 1pm until 1pm the following day (or if you are doing another 18 hour fast from 2pm until 8am the next day). Drink nothing but zero calorie beverages until 1pm the next day.
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 24 hour fast without any problems then you are ready to start fasting for 24 hours twice weekly every week from next week.
Congratulations! You got through your first week of intermittent fasting.
Week 2 onwards:
Before you start, decide what iFasting 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 ‘fasting overload’.
For this example plan try two full 24 hour iFasts from Monday night to Tuesday night and Thursday lunchtime to Friday lunchtime. Or if you already know that one of these fasting times didn’t fit into your lifestyle then change it e.g. Monday lunchtime to Tuesday lunchtime and Thursday lunchtime to Friday lunchtime.
Day one – Monday
Your iFast starts on Monday evening after your evening meal at 7 p.m.
On waking, keep fasting until your evening meal tonight at 7pm.
Then after the fast is finished just eat like you normally would and don’t over eat for your next meal to compensate. If you finish this iFast with no difficulties at all then you can do another 24 hour iFast later in the week. We’ll do this on Thursday and will try a different start time.
No iFasting today.
Start your iFast after lunch time at 1pm. Only drink zero calorie beverages until 1pm tomorrow.
Finish your iFast at 1pm today. Make sure you don’t overeat for your first meal.
Saturday and Sunday – Rest Days
No iFasting over the weekend.
Congratulations you’ve finished your second week of ifasting!
If you made it to this week without any difficulties you can continue to iFast for 24 hours once or twice a week, every week.
Remember that you don’t need to do two fasts every week if you find yourself getting mentally burnt out from fasting. Keep alternating between fasting frequencies, days of the week, duration of the fasts and start times until you find the perfect blend that you find easy and can stick to long term.
Example Intermittent Fasting Plan for Daily /Eating Window Fasts
This is usually done from the evening until lunch time the next day, as most people prefer not to skip 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.
The best thing to do is to try daily fasts on alternate days for your first week. Then if that goes well you can add more fasts onto that.
Day One – Sunday
Eat your evening meal on Sunday night as you would normally and make sure you stop eating at 8 p.m. (although you can have water or tea if you like).
Day Two – Monday
On waking you would have already fasted for about 12 hours or more, so now all you need to do is continue fasting until lunchtime.
Eat your first meal of the day on Monday at 12 p.m and you will have completed a 16 hour fast.
• About how you feel when you’re fasting and when and why you really noticed hunger pangs.
• About how you felt during the fast and what cues there were that may have made you want to give up.
Day Three – Tuesday (Rest Day)
Then have a rest day on Tuesday and eat your evening meal as you would usually but make sure this time you finish eating at 7 p.m and go to bed.
Day Three – Wednesday
On waking, do not eat your next meal until 12 p.m. this will be a 17 hour fast. After the fast is finished just eat as you normally would and do not over eat to compensate.
Day Four – Thursday (Rest Day)
Eat normally on Thursday and on Thursday night. Then after your evening meal start your fast at 7 p.m.
Day Five – Friday
On waking do not eat until 1 p.m. This will be your first 18 hour fast.
Day Six and Seven – Saturday and Sunday
You have the weekend off! Eat like you normally would, but remember not to overdo it.
Congratulations you’ve finished your first week of ifasting!
If week 1 went well try fasting on Sunday night from 7pm until Monday at 1pm (or if you prefer 8pm until 2pm). Then again Tuesday night until Wednesday morning, then again on Thursday night until Friday morning. You will have completed 3 fasts in week 2.
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.
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).
Stay tuned for the full iFasters Intermittent Fasting Plan for each eating personality type and method of fasting…..