hi guys and welcome back to my channel in today’s video i am again going to talk about intermittent fasting a lot of you guys love my intermittent fasting series and you all want to know more about intermittent fasting when i uploaded my video on what i eat in a day intermittent fasting style you all really appreciated it. so thankyou so much and always share with me what kind of videos you like to see so always share your response in the form of likes,shares and comments so that i also know what kind of content you like to watch on my channel so there is one frequent question regarding intermittent fasting that people ask all the time and that is what time to pick to fast and . to feed you guys are having a difficulty in understanding that how to chose your fasting window so in today’s video i am going to share about this very topic so that you know when to fast and when to feed. and how to regulate your eating pattern. so that you get maximum benefits out of intermittent fasting. lets get started with the video. alright guys, the the first thing i want to share is that in intermittent fasting there is no hard and fast rule on when to fast and when to feed.that you have to fast only from this time to that time. The beauty of this eating pattern is that there is you have to chose your fasting and feeding pattern according to your lifestyle and your schedule. there are a lot of differnt type of fasting patterns in intermittent fasting. I am going to share that also with you all. so there are mainly 3 types of intermittent fastings. 16:8 ratio , 20:4 ratio and 5:2 ratio. In 16:8 ratio 16 hrs is the fasting period and 8 hrs is the feeding period. whatever you want to or have to eat , you have to eat in these 8 hrs. then we have 2nd type of fasting . where there is 24hrs ratio. where you have to fast every alternate day for 24hrs where you have to have only liquids and these are the liquids which you have to consume. so the 24hrs fast is a little more tough for those who are working and go out and stuff. it is not at all practical according to me. the 3rd fast is that yo have to fast every alternate day. this is extreme fasting and i will never recoomend you all to do this kind of fasting. so the most commenly practiced form of intermittent fasting is 16:8 it is esy , practical and achievable and i am doing the 16:8 ratio of IF since a year now. its been a year since i am following IF and i am following 16:8 pattern because according to me it is sustainable. and if you are also confused on which pattern to choose the i will recommend 16:8 now lets talk about how to manage this ratio. when to start the fast and when to end the fast. so what i did was , i am a morning person, i wake up early in the morning. so i used to break my fast around 11:00-11:30 am that means the night before i stopped eating around 7:00-7:30pm and then from 7:30pm -11:30 am i had my fast. and that is how i complete my 16hrs fasting window. i follow this pattern because i stay at home most of the time and this is practical for me and i do not feel that hungry early in the morning. so i adapted this pattern of intermittent fasting. but if for eg. you do night duty or night shift and you feel more hungry at night then you can very well choose the night window of feeding. like if you have your night duty from 7:00pm -4 :00am then i would say keep your eating window from 7:00pm in the evening to 3:00 am in the morning. so this way your 16hrs will be completed. total 8 hrs of your feeding window will be completed this way. and the you will come back home you will sleep and all of that will be counted in your fasting window. and then the cycle will continue like that. that is how simple and adaptable intermittent fasting is. It is not necessary that if i show my feeding in the morning so you also have to follow it the same way. because my feeding window is apt according to my lifestyle. But if your lifestyle suits according to the night shift or any other shift then you should follow that. If you are a person who cannot skip breakfast because you have that habit then i will recommend you to start your fast from say 4:pm and end it at 8 pm. This way u will have your breakfast at 8 am. basically you just need to focus on ur fasting and feeding and see that there is a gap of 16hrs before you feed next. and those 8 hrs of feeding can be whenver it suits you according to your convinience. This eating pattern is so amazing that even if you go to a party and finish your last meal at 3:00am then also you can follow your diet pattern. next day after 16hrs have your first meal. that is how adaptable intermittent fasting is. and that is why i love intermittent fasting. in this eating pattern you dont have to be in a restriction that you have to eat in so an so time only. you can have anything in this eating pattern in your eating window. and you have to select your eating window on your own. i hope you got the basicsof intermittent fasting. where you have to choose your eating window on your own. according to your schedule. now the fasting and feeding window is the most important because if your feeding window is not designed according to your schedule then in the long run it will be difficult for you to follow.