15/9 Intermittent Fasting: A Comprehensive Guide
What is 15/9 Intermittent Fasting?
15/9 Intermittent Fasting is an intermittent fasting schedule or a time-restricted eating pattern where on a 24 hour day, all meals are consumed within a 9-hour window, with a 15-hour fast in between meals. This method of fasting has been gaining popularity in recent years and has been found to be beneficial for weight loss, improved metabolism, and other health benefits.
The 15/9 method of fasting is similar to the 16/8 method, but with a slightly shorter fasting window. For example, with a 16/8 method, a person would fast for 16 hours and then eat during an 8-hour window. With the 15/9 method, they would fast for 15 hours and then eat during a 9-hour window. The difference between these two methods is only one hour, but this can make a big difference in terms of the health benefits of intermittent fasting.
What Are the Benefits of 15/9 Intermittent Fasting?
15/9 Intermittent Fasting has been found to have numerous health benefits, including weight loss, improved metabolism, improved brain function, and more.
- Weight Loss: Studies have found that intermittent fasting can be an effective way to lose weight. In one study, participants who followed a 15/9 intermittent fasting schedule lost an average of 6.3% of their body weight in 12 weeks.
- Improved Metabolism: Intermittent fasting has been found to improve the body’s ability to process insulin and glucose, leading to improved metabolic health.
- Improved Brain Function: Studies have found that intermittent fasting can improve cognitive function, including memory and focus.
- Reduced Inflammation: Studies have found that intermittent fasting can help reduce inflammation in the body, which can lead to a number of health benefits.
- Reduced Risk of Disease: Intermittent fasting has been found to reduce the risk of certain diseases, such as type 2 diabetes and heart disease.
How to Follow a 15/9 Intermittent Fasting Schedule?
Following a 15/9 Intermittent Fasting schedule is relatively simple. To begin, determine when your 15-hour fast will begin and end. For example, if you are fasting from 6pm to 9am the next morning, you will be fasting for 15 hours. During this time, you should avoid all foods and liquids that contain calories or sugar.
Once your 15-hour fast is complete, you can begin your 9-hour eating window. During this time, you should eat healthy, nutritious meals that are high in protein, healthy fats, and fiber. You should also make sure to drink plenty of water during your 9-hour eating window.
It is important to note that to truly be considered Intermittent Fasting, you must go for at least 15 hours without caloric input. Each hour less than that diminishes the health benefits of the practice.
My 15/9 Intermittent Fasting Experience
I recently began following a 15/9 Intermittent Fasting schedule in an effort to improve my health and lose weight. I changed my diet to include mostly whole, unprocessed foods, such as fruits and vegetables, lean proteins, and healthy fats.
I also held to about a nine hour window of feeding or 15:9. Normally, I eat in a 14-hour window, with 10 hours fasted, so 10:14. There were a few days that I did a 16:8, but that was more of an exception than the norm.
Apart from the diet choices, I started following 15:9 intermittent fasting on a daily basis. So it was a combination of intermittent fasting, healthy eating, and exercise that helped me get the desired results.
After a few weeks of following this routine, I began to see some results. I lost weight, my energy levels were higher, and I felt healthier overall.
Should You Try 15/9 Intermittent Fasting?
Whether or not you should try 15/9 Intermittent Fasting depends on your goals for fasting. For weight loss, a 15/9 fasting schedule can be effective. Studies have found that a 14-to-18-hour fast has been shown to provide more significant weight loss benefits than a 12-hour fast. Ketosis can also occur during this range.
However, if your goal is to improve your overall health and wellbeing, then a shorter fasting window, such as 12 or 13 hours, may be more beneficial. It is important to speak to your doctor before starting any type of fasting schedule to ensure it is safe for you.
In conclusion, 15/9 Intermittent Fasting can be an effective way to lose weight and improve your overall health and wellbeing. While it may not be for everyone, it is important to speak to your doctor about the potential benefits and risks before starting any type of fasting schedule.
Is it permissible to practice 15 9 intermittent fasting?
For optimal weight loss, B.J. Hardick, D.C., a functional practitioner, recommends that people aim to fast between 14 and 18 hours per day, as this range is more beneficial than 12-hour fasting while still being achievable.
Does fasting for 15 hours produce results?
Some researchers suggest that intermittent fasting for up to 16 hours can help the body to use its fat stores for energy, which consequently produces ketones in the blood. This may be a beneficial weight loss method for those just starting out with fasting.
How much can I shed in 15 days by doing intermittent fasting?
A 2014 review found that intermittent fasting has been shown to reduce body weight by 3-8% over a time frame of 3-24 weeks. Additionally, research indicates that people can expect to lose 0.55 to 1.65 pounds (0.25-0.75 kg) per week with this type of fasting.
What is the maximum amount of weight loss you can experience in a month with intermittent fasting?
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