The Ultimate Guide to Endomorph Intermittent Fasting Times

Endomorph Intermittent Fasting Times: What You Need to Know

Intermittent fasting is a popular way to lose weight, reduce fat, and enjoy a variety of health benefits. It involves restricting your eating window to certain hours of the day and fasting for the rest. Also called the Leangains protocol, this involves fasting for 16 hours and eating all your food within an 8-hour window. For example, you could stop eating at 8 pm and not eat again until 12 pm the next day.

The 5/2 Window

In this version, one can still eat regularly for five days a week, while fasting for six to eight hours for two days. You can adjust your eating window to the time that works best for you and your lifestyle. For example, you could eat breakfast at 8 am, lunch at 12 pm and dinner at 4 pm. You can also opt for a shorter eating window, such as 10 am to 6 pm. Or, if you prefer, you could fast for 36 hours twice a week (this is called Alternate-Day Fasting). These longer fasts will help stabilize your insulin level, improve mental clarity, and promote weight loss.

Endomorph Intermittent Fasting Times

The most beneficial fast for an endomorph may be a 14-hour fast. This means that you would fast for 14 hours, and you eat during the remaining 10 hours. Some people alter this approach and fast for 18 hours, leaving themselves a 6-hour window for eating. At this time, intermittent fasting for a period of time can help reduce the calorie intake and then lead to weight loss. Generally speaking, a 14-16 hour fast is best for endomorphs.

The Best Intermittent Fasting Protocol for Your Body Type

The most beneficial protocol for each body type is as follows:

  • Ectomorph body type fasters should try a 14-hour fast
  • Mesomorph body type fasters should try an 18-hour fast
  • Endomorph body type fasters should try a 5:2 diet

An endomorph may benefit from intermittent fasting with a low carb/keto diet, but they must rule out any other issues such as hypothyroidism, adrenal fatigue, hyperacidity, etc. that could also be contributing to their weight gain.

Endomorph Diet Plan

Endomorphs may gain weight more easily and have a “curvy” build. For example, my fianc√© has a very easy time building muscle. He eats mainly whole, unprocessed foods and consumes a higher amount of protein, fat, and fiber. He also tends to do intermittent fasting four to five days a week and varies his eating window. Experts share what to know about the endomorph diet plan. For endomorphs, intermittent fasting might be the go-to for others, and still, others might prefer to spread out their meals throughout the day.


Intermittent fasting is a great way to lose weight and improve overall health. It can be tailored to fit your lifestyle and body type. For endomorphs, the most beneficial intermittent fasting window is 14-16 hours, with a 5:2 diet being the best option. Eating mainly whole, unprocessed foods and consuming a higher amount of protein, fat, and fiber is also recommended. Intermittent fasting can be a great tool to help you reach your health and fitness goals.

Does intermittent fasting provide beneficial results for Endomorphs?

Intermittent fasting can be a great way for endomorphs to lose weight. By controlling the time period in which you eat, you can effectively lower your calorie intake and gradually shed excess pounds. Additionally, the hormonal changes that happen during fasting can help endomorphs burn fat more effectively, making it easier to get rid of stubborn body fat.

What is the fastest way for Endomorphs to shed pounds?

Endomorphs usually find it tough to reduce fat just through diet, so they should have a comprehensive fitness plan. This plan should combine both weight training and cardio exercises to increase their metabolism.

What are the most effective periods for intermittent fasting to achieve weight loss?

Set specific times for eating during the day, preferably earlier rather than later. Aim for a window of 7am to 3pm, or 10am to 6pm, but don’t eat in the evening before bed. Try to avoid snacking throughout the day.

How often should I practice intermittent fasting?

The three common methods of intermittent fasting are: consuming fewer than 500 calories on certain days; eating a regular diet for five days of the week and fasting for two; and eating all meals within an eight-hour window each day, such as skipping breakfast and eating lunch at 11 a.m. and dinner at 7 p.m.

If you want to learn more about intermittent fasting and how to effectively incorporate it into your lifestyle, check out Fasting Books. Fasting Books provides a wide selection of resources on intermittent fasting, including guides, cookbooks, and program recommendations. Check out their website for more information:
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