‘How many times should I eat during my eating window?’

October 15 2017 by , medical content by in Dr. Jason Fung, Insulin, Intermittent fasting, Q&A, Uncategorized, Weight loss
Ask Dr. Jason Fung

Do longer fasts decrease metabolism? How long should you fast to reverse insulin resistance? And how many times should you eat during your eating window?

It’s time for this week’s Q&A about intermittent fasting and low carb with Dr. Jason Fung:

What’s the best duration of fasting for lowering insulin resistance?

Hello, Dr. Fung!

I have insulin resistance, from what I learned the duration of fasting for lowering insulin resistance should be as long as possible, but less than 14 days. However, someone told me that many researches and studies have said the best is 18 to 96 hours.

Do you have any opinion on this?

Thank you,
Katherine

There is no real ‘best’ duration. It all depends upon your own circumstance and what you prefer. Some people love the longer fasts and others hate them. It’s neither right nor wrong. Similarly, some people get great results with shorter fasts and others do terribly. I’d try all different regimens and decide for yourself which suits you best. Our basic principle in the IDM program is to start with a ‘standard’ sort of regimen and then individualize it to achieve your goals.

Dr. Jason Fung

Long fast and decreased metabolism?

Do longer than 48 hours of fasting decrease metabolism?

Eva

No. Metabolic rate increases at least up to 4 days according to the studies. This is the result of the release of counter-regulatory hormones by the body during fasting that includes the increase in sympathetic nervous system and noradrenalin. However, this only applies in general, and individuals may differ substantially.

Dr. Jason Fung

Should I worry about HOW MANY times am I eating during my eating window?

A little bit of context:

I literally just started intermittent fasting (yesterday), so this is my second day. I stopped eating at 8 pm last night and had my first meal at 12:30 today and I will stop again at 8 pm tonight. I plan to do this Mon-Fri and will give myself permission to eat more freely on weekends (but only if I feel I need to, otherwise I plan to keep the fasting).

My problem:

I like snacking, even if I’m not hungry. So I’m worried (without any justification, yet) that eating too often during my eating window may make the overall process less effective.

For example, today I had my lunch at 12:30. I started with some fruit (a cup of grapes). Then I had a salad with shrimp (spinach, bell peppers, carrots, shrimp… the healthy part), and then a small plate of rice and chicken (to feel more satiated). Then, one hour later at 13:30 I was sitting at my desk, and I felt like eating a cup of grapes WHILE I work. I tend to do this, i.e. eating while at my desk typing (I’m a software engineer, btw).

So, should I restrict myself to eat a certain number of times during my window? or does that not matter?

Thanks!
Juan

Yes, it does make a difference, but not a huge difference (depending upon what you eat). Everything you eat will stimulate insulin unless you eat pure fat. The more times you eat, the more insulin you stimulate. So, yes, it is better to eliminate snacking.

However, it is equally important to individualize to a plan that you can stick with. Is eating a small salad with shrimp a big deal? Probably not. Start with an eating window and see how you do. If you get the results you are looking for, then continue. If not, tighten the window.

Dr. Jason Fung

 

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Dr. Fung has his own blog at intensivedietarymanagement.com. He is also active on Twitter.

His book The Obesity Code is available on Amazon.

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His new book, The Complete Guide to Fasting is also available on Amazon.

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10 comments

  1. 1
    Jenializ Lopez
    October 24 2019
    Greetings Dr. Fung I have a similar question about how many times I can eat in my eating window? I'm still confused as to how many times in that window I can actually eat without snacking. Should I eat every hour in my 8 hour window? Every 2 hours? Sums eat every 2 hours then snack 30 mins later? Etc... So confused because I don't want to over eat or under eat please help just need a little guidance so i can stay on track and do it correctly.

    Thank you,
    Jenia

  2. 2
    Joesph Quinn
    September 5 2021
    I think we need to avoid getting OCD about our fasting and eating routines. It's OK tojust listen to our bodies rather than agonizing over that extra radish that falls in our salad or the 30 seconds too soon that we started our eating window. Same with exercise. No need to knock ourselves out or feel guilty when we think we haven't done enough. Any movement is better than sitting on the couch eating bonbons.
  3. 3
    patricia underwood
    December 17 2021
    I have a similar question. In the obesity code it says no snacking but when/where do i fit in eating fruit? Do i tack it onto a meal that I am supposed to eat until full? I understand the fasting period but the no snacking has me confused.
    Reply: #4
  4. 4
    Reply to comment #3 by patricia underwood
    Kerry Merritt Team Diet Doctor
    December 17 2021

    I have a similar question. In the obesity code it says no snacking but when/where do i fit in eating fruit? Do i tack it onto a meal that I am supposed to eat until full? I understand the fasting period but the no snacking has me confused.

    Hi, Patricia! Fruit is certainly not a required food. However, if you decide to have some, it would be best consumed with a meal. Here's our fruit guide that should be helpful for you! https://www.dietdoctor.com/low-carb/fruits

  5. 5
    Ankita
    January 27 2022
    Hello, I do a 16-8 duration fast each day. During the 8 hour earting window, I have my Breakfast, Lunch and Dinner. As I would eat normally. I try not to eat junk and have mostly home cooked meals. Is this okay? Or should I eat only 2 meals during the 8 hour window. I mostly don't snack between meals. If I do, its nuts or fruits.
    Reply: #6
  6. 6
    Reply to comment #5 by Ankita
    Kristin Parker Team Diet Doctor
    January 27 2022

    Hello, I do a 16-8 duration fast each day. During the 8 hour earting window, I have my Breakfast, Lunch and Dinner. As I would eat normally. I try not to eat junk and have mostly home cooked meals. Is this okay? Or should I eat only 2 meals during the 8 hour window. I mostly don't snack between meals. If I do, its nuts or fruits.

    This answer from Dr Fung would be applicable here.
    "Yes, it does make a difference, but not a huge difference (depending upon what you eat). Everything you eat will stimulate insulin unless you eat pure fat. The more times you eat, the more insulin you stimulate. So, yes, it is better to eliminate snacking.

    However, it is equally important to individualize to a plan that you can stick with. Is eating a small salad with shrimp a big deal? Probably not. Start with an eating window and see how you do. If you get the results you are looking for, then continue. If not, tighten the window."

  7. 7
    Sheril
    April 25 2022
    On omad. Is it one meal in that 1 hour or can I eat during that 1 hour for example 30 mins after this first meal
    Reply: #8
  8. 8
    Reply to comment #7 by Sheril
    Kerry Merritt Team Diet Doctor
    April 25 2022

    On omad. Is it one meal in that 1 hour or can I eat during that 1 hour for example 30 mins after this first meal

    Hi, Sheril! Here's more info regarding OMAD that should be helpful for you! https://www.dietdoctor.com/intermittent-fasting/omad

  9. 9
    Curt
    May 24 2022
    I'm doing to 20-4 fasting plan. How should I space out my meals and by what type of food, during my 4 hours window. I heard 2 meals (one at the beginning of the window and one at hour 2), The first one, almost all protein and fat. The last one; remaining protein, all carbs and remaining fat. For me, eating 1550 calories, that 134g protein, 172g carb, and 34g fat.

    Basically, How should I chop up the consumption?

    Reply: #10
  10. 10
    Reply to comment #9 by Curt
    Kerry Merritt Team Diet Doctor
    May 24 2022

    I'm doing to 20-4 fasting plan. How should I space out my meals and by what type of food, during my 4 hours window. I heard 2 meals (one at the beginning of the window and one at hour 2), The first one, almost all protein and fat. The last one; remaining protein, all carbs and remaining fat. For me, eating 1550 calories, that 134g protein, 172g carb, and 34g fat.
    Basically, How should I chop up the consumption?

    Hi, Curt! For this reason, we don't recommend OMAD (one meal a day) daily. Here's more info for best practices! https://www.dietdoctor.com/intermittent-fasting/omad

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