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  • I tried the 8:16 method, and actually found as a 48 yr old woman that i could go 14:10, 9:15 and 8:16 and still get great results. My last remaining vice is plain , natural potato chips (otherwise it is WFPB eating with no refined sugar) and I was still managing to gain weight ( slow metabolism – medically tested and proven) and I.F keeps me at a healthy weight.

  • I was WFPB for over a year and WFPBNO for over 7 months but couldn’t shake my extra 20 pounds. I even stopped drinking the occasional glass of wine and beer, but that didn’t help either. 5 weeks ago, I started a plant-based 5:2 intermittent fasting plan and I’ve already lost 12 pounds. I’ve also found that it makes me less hungry and more aware of my mindless boredom snacking on non-fast days. It has also cut down on our food bill and number of weekly trips to the grocery store. That was an unexpected, but welcome side-effect. It’s working great for me and it was much easier than I expected it would be.

    1. Hi JP – congratulations!! I am so happy to hear that has been working so well for you. Well done! Thanks for sharing your experience.

  • Just wondering if this can be done long term? Also wondering, if anyone uses this to maintain their current weight?

    1. Hi Alicia,
      Yes, this can be done long term. I am using fasting to maintain my current weight. You can just extend your eating window a little, or fast fewer days per week.
      Great question!

  • I like to do two days of sensible but adequate eating (for back to back powerlifting days) & then back off for GPP / cardio day & repeat – works to maintain & grow muscle, increase strength & reduce fat at a sustainable rate without any hardship

  • Nice write up. I am going to try IF for 30 days. I just did a 10 day detox from social media, alcohol, processed foods and oils. Feel great and wanted to continue with a little more challenge. What you’ve presented here seems like a smart approach and very doable. I have a dinner date with a friend, then focused forward I go with IF (16:8 method). Thank you for sharing this. Aloha! 🙂

    1. Aloha!
      That all sounds great. Good for you for taking so many positive steps forward in your life.
      Let us know it goes!

  • Thanks for this. All really interesting.
    Do you think this works equally well if you change your “Food window” times every day, according to activities? I’m a personal trainer, and sometimes have clients from 6am, but sometimes from 10am. Other days (as an ultra runner) I might have a training run that begins at 4:30am and lasts until 9:30am. Obviously, the demands on my system on these different days don’t fall within the same times! Having said that, I find it relatively easy to eat only within eight-hour windows, most of the time (except possibly on ultra-distance days, when replacing fuel used can be tricky even over a longer time.) Would it still be as beneficial to my body and mind, if my food window was, say, 5:30am-1:30pm on one day, then on the next, from 9:30am-5:30pm and so on?

    1. Hi Ruth, Yes, that is still beneficial. The key is doing whatever will work for you on a consistent basis – even if that consistency varies from day to day. Good luck!

    2. Great questions! Some days for work I am up at 4:15 and other days I’m working till 2 am. I also run and cycle – this is a perfect articke for me to read. I am in my first week with this. Also trying to follow no flour sugar or snacking.

  • I have a thing with being hungry. I hate it! I fear it. So this would probably be good for me because I eat often. Any tips for sleeping on an empty stomach? Is it something I’ll get used to?

  • Thank you for the article!
    I would like to do some form of IF, but I don’t know which version to try. I have thyroid issues, and don’t wanna mess that up with longer fasts. I already do about 14 hours between supper till 8pm and breakfast around 9-10am. Also I find it it really hard to workout or to do my job (sedentary) on an empty stomach. I should add that I eat WFPBNO so I guess this is already a very clean diet. My motivation is to lose the last 12 pounds that I cannot shed and to improve energy levels rather depleted last year. Any tips for beginners? 🙂

    1. I also have thyroid problems (hypo). You are almost there! 14 hours is so close! I have just started skipping breakfast (since we have to wait to eat after we take our medication anyways!) so I have time to process the meds. Drink a lot of water! It helps curb the hunger (and usually when you feel hungry your body is really trying to tell you that you’re thirsty). I have been doing this for about a week and I really feel great! Good luck! ?

  • Should I stick with a certain amount of calories in the 8 hour window? I’m looking to lose 30 lbs and was thinking about eating 1200 calories within the window.

  • Awesome article! I’ve gone from 330 pounds down to 280 pounds in 2 months. I’ve gone full vegan and daily strength training followed by hiking or kayaking. I do the 16/8 method and works great. I’ll have a decent size lunch of brown rice, salad and baked veggies. For “dinner” ill make a green packed veggie & fruit juice. That holds me to the following day around 2pm.

  • Hi I have ever a question.
    I’m doing the 16:8 with vegetables and fruits with lots of water and tea. I’m eating them through out my window and juicing like small mandarin oranges in my juice of celery and carrots. Will this hinder me from losing?

  • If I want to do the 16/8 method and my last meal is at 7
    Can I have a green juice en the morning or that’s considered as meal and break the fast ?

  • I have heard that women should be more careful with fasting. As someone with PCOS and a 10 year vegan (low fat, no added sweeteners including no stevia/maple syrup, almost 98% WFPB) who has 150 lbs to lose, I worry about messing with my hormones. I’ve been playing with this for about a week doing the 24 hour window on some days and the 18 hour window on others. I really like not eating breakfast and have found the 24 window isn’t so bad. I just don’t want to make sure I don’t screw myself up.

    1. I have problems with hormones as well – hypothyroidism and take BC for cysts, which has resulted in mild depression. I’m vegan and started IF more to build muscle and lose extra fat and have reaped a ton more benefits – depression has been helped a ton and energy levels have increased. I think everyone is different, so if it’s been working for you definitely continue!

  • I have been trying IF for the last week, and was surprised at how easy it was to skip breakfast. I grew up with “breakfast is the most important meal of the day” adage, but I am learning that this may not be the case. I have been watching videos on YouTube from a doctor who promotes IF on a ketogenic diet (high fat), and Keto only, as if it’s dangerous to consume any more than 5% of your calories from carbs. That got me worried due to the high level of carbohydrates we WFPB eaters consume. So, does anyone have any thoughts or opinions on the subject?

    1. Hi Bailey,
      In my experience high carb low fat diet (I believe vegan diet falls into this category) just works very well. The most important thing is the total calories. In fact, I believe ketogenic diet is bad in long term for the kidneys and liver.

  • I’ve been doing intermittent fasting for many years. When I started, it was just called “skipping breakfast”. Now I typically “fast” between 9:30 p.m. and 11:00 a.m. I always start races on an empty stomach as well. Does it get me into “fat-burning mode”? Who knows? So far. so good.

    1. Hey Eliot. I wouldn’t mind some advice on this. I am an emerging long distance runner. I always did 5 and 10k’s but took on the challenge of a HM a year ago and this past December did my first Marathon. I’m still running and working to improve speed, endurance and what not. I am a vegetarian – but, I am a believer in eat to live not live to eat and really feel I don’t need to eat 5-6 small meals a day. Any advice you an give me for the 16:8 method for an endurance athlete? I am also training for a triathlon in October and another Marathon in December. Any advice would be great!

  • I’m a big fan of IF. Been doing it for a little over 5 years using the 19/5 window. I train daily for 1-3 hrs in a fasted state and my body performs better than in a digestive state. Anything over 3 hrs of intense exercise and I’ll introduce calories.
    I’m also a vegan, 90% WFPB. I’ll be 48 this year and feel and look great. Not sure why people feel hunger doing IF…after the initial 3 week transition I never had another hunger pang. That’s for the write up!

  • This is great!! Thank you for the helpful tips! I’ve done the 5:2 diet for a year (started this 3 years ago) and lost about 30 lbs on that and before fasting, I only lost 14lbs with a calorie deficit and training. So I have collectively lost 44lbs and I’ve kept off the weight for 3 years now. I’ve been up and down my whole life with extreme weight loss or gains and nothing has helped me or made me feel as good as intermittent fasting. I no longer do the 5:2 diet since I just want to maintain and had gotten too thin at one point but I maintain now by fasting 16:8 and some days 14:10 and I am completely vegan. For a while, I was fasting too much and not eating enough during my window and it would really mess with my hormones and liver. I found that 4-5 days a week or fasting is perfect for me and my hormonal balance and on the weekends I just eat healthy and work out of course (crossfit 4-6 times a week). I feel great, fit and a super strong athlete for 5’2 and 108lbs and I think any form of fasting is excellent for anyone, plant-based or not. I feel better than ever! Thank you for this article, it’s extremely helpful! I will share this with many. 🙂

  • I heard about IF on TED talks & did research. After 2 days I found I loved this program. I just read your article. Oh my gosh thank you for the clarity. I’ve been intermittent fasting for over 2 weeks & I ? how I feel‼️I started with the 16:8 plan from the beginning. I have more energy and I can “hear” my body guide me to foods that are healthy & satiating without starving all day long. Reading your article just now makes me even more committed to my journey to release 60 pounds. So far I am down 7 pounds in 2 weeks. I did blow it 2 days but got back in the saddle with ease. I am 72 and have been vegetarian since I was 25. I love your food plan and look forward to incorporating new ideas.

  • I’m fully vengan and just started intermittent fasting four days ago. It’s a little easier than I expected.
    I’d like to loose 10 lbs after a few months. Not in a hurry. I’ll see how it goes.

  • Just tonight I was wishing I had a week of tasty meal ideas, particularly dinner for my family, and I ran i to your site. Nice job on coming up on top of the search! Thanks!

  • Ok, I hate being negative but at some point you have to draw a line. WFPB does not need intermittent fasting. If you are aWFPB and exercising, dabbling in fasting toes the line, and eating disorder land. You are already eating the most fiber rich, satiating things you can. You have fully activated your appetite breaks by getting enough protein and fiber. Your body is working optimally and will tell you when it is hungry and full. Listen to it! If you still weigh +10 pounds off your goal weight – CHANGE YOUR GOALS. 5% of your body weight is not worth the misery.

    Personally, whenever I dabble in the fasting game, I end up injured, or losing my period, or hair falling out. My times SUFFER. Everyone talks about the benefits, but no one ever talks about the risks of severe caloric restriction – which is what 16:8 + WFPB + running 30/40 mpw is. It’s severe caloric restriction. Not light. We aren’t talking about missing out on 300 calories.

    DO THE MATH. If you follow a Dr. Gregor style meal plan you are getting 1500 cals, and probably feeling pretty satiated. Now, if you restrict your time window there is no way you are going to be able to fit 3 servings of beans and 17 servings of produce into 8 hours. So we are chopping down to 1200. Now add in 30-40 mpw of running. Your metabolic rate, at a minimum, is 2200 kcal per day. That is a SUSTAINED 1000 calorie deficit. This does not translate to weight loss, what happens instead is your body conserves energy by not producing enough hormones (bye bye period!), by turning down the thermostat (4 sweaters + beanie in 80 degrees = super normal) and leaching away bone mass.

    Also, if you think “I don’t have an eating disorder, I can try IF” be very cautious. You might not have an eating disorder because you haven’t tried to have one. But IF is exactly that, actively trying to ignore your body signals in the pursuit of weight loss.

    ALSO if we are truly “No Meat Athletes” why is there so much focus on weight here? I don’t give a crap about my weight. If gaining 5 pounds made me a better athlete, I would do it! (In fact, quitting the fasting game did exactly that!)

  • Hi,

    Great article, thanks, but do the following two points not contradict one another?



    Point 1

    But Proceed with Caution—It’s Not for Everyone

    Have I sold you on intermittent fasting yet? Before you dive in, let’s make sure it’s a good fit.

    Fasting is not for everyone. It’s not a good strategy for if you are diabetic and take insulin, or if you are pregnant or breastfeeding.

    Point 2:

    Is it okay for a person with diabetes?

    Absolutely. Intermittent fasting can be a very successful protocol for people with diabetes. Before you start, be sure to talk to your doctor, especially if you are on medication. Your prescriptions will need to be adjusted for fasting periods.

  • Thank you for this great overview! Like you, I’ve had difficulty maintaining my weight despite eating a really solid WFPB diet and exercising daily. I began IF last week & have already lost four pounds! I eat between 11-7–in the mornings I’ll have a cup (or two) of coffee with soy milk. Is the milk ok while fasting or should it be nixed because it introduces calories? Thank you!!

  • I’m a vegan equestrian and want to lose weight to help all my injuries I’m technically not overweight but I feel better at the weight I am when I’m in competition form which is 10 lbs lighter than I am ….. which I gained when I broke my tibial plate 6 mos ago and couldn’t exercise
    I still compete and teach and I’m in my 60,s I’m going to try the alternative days 500 calorie method and I’m back exercising

  • Hi there. Just in response to this article. I have been Intermittent fasting (or Time restricted feeding as it’s correctly called) for nearly two years, typically 18-6. I am ovo vegetarian, fat adapted (but not keto) and a recreational athlete and have over Fifteen years of consistent training behind me. I do a lot of strength and conditioning training as well as endurance training in the form of trail running and cycling. I often train in a fasted state especially when running. I will typically aim to finish a run at the start of my feeding window and will typically run (in the mountains) for 2.5-3.5 hours. I often don’t even drink during these runs. Can you explain how this possible given… “If your workout will last 2 or more hours, you should schedule that during your eating window, so that you can fuel before and after that effort.”…

    I feel as though I contradict a fair bit of the information you’re giving in this particular article. Forgive me if this come across a s obnoxious, that is not my intention. Possibly my training history or physiology is a contributing factor? I’m not formally trained, I have just had a very keen interest in fitness and nutrition for a very long time. If you’re able to offer me any insight i’d certainly appreciate it.


  • Thank you for the excellent article. I’m trying to find out what vegan food is best to break my 16:8 fasting window with. Currently I drink a shake with banana, peanut butter, chocolate pea based protein powder, chia seeds, flax seeds, hemp seeds, soy milk. Is that good enough? Or would it be better to have a green shake with just veges, and maybe non sweetened protein powder?

  • Hello!
    I am doing a 18/6 IF. I am a vegetarian but do eat eggs. I had a question on how to break my fast. For now I break my fast with lemon water with little bit of honey. Are there any other foods or ways to break the fast . Waiting for your reply!
    Thank you in advance!! .

  • Hi. Im 18 years old , guy and want to start IF. I am a pure vegetarian and want to know what type of food and quantity of food should i eat in my 8hr window , i.e from 1pm-9pm in order to lose weight. I weigh 85kgs and i am 165-166cm tall. Can you please suggest me some vegetarian diet and how much calories or food to intake? Wanna lose weight to 70kgs.

  • I am 5 feet tall and 129 Ib and I have been on IF and Vegan diet for 3 weeks now and I haven’t lost any weight. In addition, I have been walking on average 3 miles a day 5 days a week. What am I doing wrong?

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