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Two examples: skipping breakfast and lunch one day of the week, and then another where you skip lunch and dinner one day, two days in a week.By the way, both those weekly charts above come from our free Intermittent Fasting Starter Guide (with printable worksheets). This adage about breakfast has become commonplace that it’s readily and unquestionably accepted as fact: “Want to lose weight?Make sure you eat six small meals throughout the day so your metabolism stays operating at maximum capacity all day long.” There are even studies that show those that eat earlier in the day lose more weight than those who ate later in the day or skipped a meal. Maybe there’s way more to the story: what if there’s science and research that shows SKIPPING BREAKFAST (the horror! ) is can help with optimum human performance, mental and physical health improvement, maximum muscle retention, and body fat loss?Some people eat in a 4 hour window, others do 6 or 8. You’ll need to experiment with them, adjust them to work for your lifestyle and goals, and see how your body responds.Now, you might be thinking: “okay, so by skipping a meal, I will eat less than I normally eat on average (2 meals instead of 3), and thus I will lose weight, right?Not to mention that Intermittent Fasting is just a piece of the puzzle – you also need to eat better and make exercise a priority!

Overall, you’re still consuming fewer calories per day.This is highlighted in a recent JAMA study in which both calorie restricted dieters and intermittent fasters lost similar amounts of weight over a year period.That doesn’t tell the FULL story, as we already know that not all calories are created equal, and that the timing of meals can also influence how your body reacts.After all, I’m going to rain on their breakfast parade with science today.You see, we get more questions about Intermittent Fasting than any other topic at Nerd Fitness.Most people struggle with knowing exactly when to eat and when to stop eating, and actually sticking with it.We address all of that in the Nerd Fitness Intermittent Fasting Guide you get free when you sign up for our email list in the box below: Those are the two most popular intermittent fasting protocols, and the two we’ll be focusing on, though there are many variations of both that you can modify for yourself. To bring you the best content on our sites and applications, Meredith partners with third party advertisers to serve digital ads, including personalized digital ads.Those advertisers use tracking technologies to collect information about your activity on our sites and applications and across the Internet and your other apps and devices.Some people only eat in a 6-hour window, or even a 4-hour window.This is “feasting” and “fasting” parts of your days and the most common form of Intermittent Fasting. Two examples: The top means you are skipping breakfast, the bottom means you are skipping dinner each day: You can adjust this window to make it work for your life: Skipping two meals one day, where you are taking 24 hours off from eating.