Fast, Feast, Repeat

Ease into an eating window lifestyle

Instructions

Eat within a 1 - 12 hour window in your first week.
During the first week, you will still eat three meals a day within a 12-hour window. So, if you have breakfast at 8 am, for example, you need to finish eating by 8 pm. Refrain from eating again until the window opens the following morning at 8 am. Have a low-carb breakfast and lunch, and then eat whatever you usually have for dinner.
Eat within a 10-hour window during the second week.
Starting on the eighth day, you begin shortening the window and cutting out a meal. You will most likely have a late breakfast/early lunch, a small afternoon snack, and then your regular dinner. For example, if you have your first meal at 10 am, you then have until 8 pm to eat dinner. Make your first meal low-carb again.
Eat within an 8-hour window in your third week.
Starting on the 15th day, the window is shortened further to eight hours. This usually consists of a low-carb lunch and your regular dinner. For example, you can have lunch at 12 pm, and then you have until 8 pm to finish your dinner.
Eat within a 6-hour window in your fourth week.
Starting from the 22nd day, you reduce it to a six-hour window. Most people have a late lunch or snack and then eat dinner. For example, you might have lunch at 2 pm, and then you have until 8 pm to finish your dinner.
Find the time for your eating window that works best for you.
Although this basic structure works for most people, find what works for you. As long as you are keeping the right length of eating window each day, it doesn’t matter when you eat. So, you might open your six-hour window at 8 am to have breakfast, finish lunch by 2 pm, and skip dinner. You can also change the time of the window each day, which may be beneficial because it keeps your body guessing. Always listen to your body; if you feel very hungry before you normally eat, change the time of your window and eat earlier.