Intermittent fasting is a powerful tool that can help you lose weight and improve your health. But what if you can’t fast on Mondays, Wednesdays and Fridays? Do you have to fast on those days too? Or can you extend the IF period to weekends? The good news is, you can do IF on weekends – provided that it’s not Saturday or Sunday! Intermittent fasting (or IF for short) is a fantastic way to improve your health and life.
The whole point of intermittent fasting is to make your body go into a “fasting” mode, which then triggers certain metabolic and hormonal changes that increase your fat burning potential and improve your overall health. However, you can’t achieve these results if you are fasting on weekends too. On those days, you are not fasting!
And it’s very important that you don’t fast on weekends because you’re breaking the “metabolic cycle” that takes about 3 days to complete. To truly reap the benefits of intermittent fasting, you must fast on Mondays, Wednesdays, and Fridays. If you fast on weekends too, you’re only getting part of the benefits of fasting.
Which Days Should You Fast?
There are several ways you can do intermittent fasting. The most common is the 16/8 method, where you fast for 16 hours and then eat within an 8-hour window. If you are fasting on weekends, the most logical option would be to extend the fasting period to 20 hours.
That means you would skip breakfast on Saturdays and Sundays, and then eat your first meal on Mondays at the usual time. However, you could also do a simple 16/8 method by extending the “eating” window. That way, you would eat your first meal on Saturdays, and then eat your last meal on Sundays at the usual time. We’ll get into more detail about what to eat and when to eat it later in this article, so stay tuned!
How to do Intermittent Fasting on Weekends?
We’ve already talked about the benefits of fasting on Mondays, Wednesdays, and Fridays. But now we’re asking: what are the benefits of fasting on Saturdays and Sundays? As you’ve just read above, the main difference is that you’re extending the fasting period to 20 hours instead of 16.
That means you’ll skip breakfast on Saturdays, and then eat your first meal on Sundays at the usual time. In other words, you’ll be fasting for 48 hours. What are the benefits of fasting for 48 hours? First off, it’s great for your mental health. Fasting has been shown to reduce anxiety and depression, regulate your mood, and improve your focus and concentration.
When is the best time to fast on weekends?
As we’ve seen above, there are several options for how to do intermittent fasting on weekends. Which option is the best one? There is no “best” option. It all depends on your own situation and preferences. Fasting on Saturdays or Sundays is better than not fasting at all, but it’s not as good as fasting on Mondays, Wednesdays, and Fridays. So, ideally, you would skip weekends and only fast 3 days per week. But that’s not always possible.
And as we’ve seen above, you can still get many of the benefits of intermittent fasting even if you’re extending the fasting period to 48 hours. The main thing you need to remember is to not break the “metabolic cycle”.
Once you break it, you can never go back! That means that if you are fasting on weekends, then the “eating” and “fasting” hours need to be consistent throughout the month.
Intermittent fasting is not just about skipping a few meals here and there. It’s a lifestyle. If you’re only fasting on weekends, you’re missing out on many of the benefits of fasting. If you can’t fast on Mondays, Wednesdays, and Fridays because of work or other obligations, then by all means extend the fast to weekends.
It’s better than not fasting at all, but remember to keep the 48-hour “metabolic cycle” consistent throughout the month.
Linet Ajune is a health and fitness writer, workout enthusiast, social media manager, blogger, and lover of life. She has been writing and managing her own blog since she was a teenager and loves to share her love of fitness, health, and wellness with others online. Linet is also the founder of the popular online community Health & Fitness Hub where she helps people connect with other fitness enthusiasts and learn about healthy living.