I’m using my client as an example with her schedule being:
She wakes up at 6/7am and goes to sleep at 10:30pm.
So to do intermittent fasting with the fat burning effects you would need to stop eating at 6pm - no calories at all after 6pm including what you drink. So 6 would be your last thing with calories. Your first meal would be at 10am.
You would be getting 16 hours of fasting And 8 hours of eating. 16/8. That is the typical amount for fat burning as if you go shorter you are burning glycogen which is sugar storage for energy and after the 12-14 hours your body burns fat. Also not eating enough will slow metabolism so when it is your eating window of 10-6pm you want to eat frequently every 1.5-2 hours and high protein. You won’t help your body or progress by not eating or skipping meals during your eating window. You will see doing that will keep you full, you won’t be hungry, and your body will respond great to fasting. Plus you won’t wake up hungry or bloated.
If you want to break your fast at 9am then stop eating at 5pm Etc.
Anything with calories breaks a fast, including liquid.
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