What Is the Best Intermittent Fasting Schedule for Men? A Practical Overview

We’re diving into a topic that’s trending, raises a lot of questions, and sometimes even a bit of controversy: intermittent fasting for men. In a health-focused world that is centered on longevity and performance optimization, this eating pattern has emerged as a simple-looking option to hit multiple goals.

Is intermittent fasting good for men? The answer, as is often the case with health topics, is a firm “it depends”. There isn’t a universal answer, and what works for one person may not work for another. It depends on how you do it, who you are, and what you’re aiming for. So in this article, we’ll explore important considerations and, above all, the context.

First, let’s define what intermittent fasting is. Essentially, it’s about when you eat, not just what you eat. Intermittent fasting isn’t a diet in itself, but a pattern of eating that alternates between eating windows and fasting windows (1). There are many methods: the 16/8 (fast for 16 hours, eat in an 8-hour window), 5/2 (eat normally 5 days a week and restrict calories on the other 2), Eat-Stop-Eat (fast for 24 hours once or twice a week) – there’s something for everyone.

It’s important to understand that intermittent fasting isn’t a license to eat whatever during the eating window. The quality of the foods you consume remains essential to gaining the benefits and avoiding nutritional deficiencies (1).

Now, why has it become so popular? Well, it’s attributed to a lot of potential benefits and could be a valuable tool for improving health, losing weight, and optimizing performance. Keep reading as we explore some of the potential health benefits of intermittent fasting for men.

 How Does an Intermittent Fasting Schedule for Men Improve Health?

As we mentioned, intermittent fasting is popular right now, but it’s not just a passing trend. It has a scientific basis, and when done correctly, it could offer health benefits. Intermittent fasting in men has been associated with several potential benefits. “Potential” is the right word because, remember, every body is different and what works for one person may not work for another.

Next, let’s break down some of the benefits most commonly linked to intermittent fasting in men:

• Weight control: This is perhaps the most well-known benefit. Intermittent fasting could be an effective tool for weight management and body composition. By restricting feeding windows, total caloric intake is likely to drop. Also, during fasting periods, the body might turn to fat stores for energy, which promotes the ability to switch between glucose and fat for energy. It’s important to remember that this should be paired with healthy, balanced eating during the feeding windows for optimal results (2) (3).
• Improved insulin sensitivity: Insulin resistance is a problem that could lead to type 2 diabetes. Intermittent fasting can help improve insulin sensitivity, which means your body uses insulin more efficiently to move sugar from the bloodstream into cells (2). This may be largely a result of weight loss, not necessarily anything magical about intermittent fasting, but research is ongoing.
• Potential increase in growth hormone: This hormone is important for muscle growth, tissue repair, and metabolism. Some studies have suggested that intermittent fasting may raise growth hormone levels in men. This could help promote more muscle and less fat – alongside exercise, of course. (4) (5)
• Cardiovascular health benefits: Intermittent fasting could also offer cardiovascular health benefits by positively influencing several risk factors. Fasting could help reduce LDL cholesterol (“bad” cholesterol), triglycerides, and blood pressure – key risk factors for heart disease. It may also help reduce chronic inflammation, a factor in the development of atherosclerosis and other cardiovascular diseases (2). These effects are also probably related mostly to weight loss.
• Longevity potential: It’s believed that fasting activates cellular repair and cleaning processes, such as autophagy, which helps remove damaged cells and dysfunctional cellular components. These processes may help protect against aging and age-related diseases (6).

In conclusion, intermittent fasting offers a range of potential health benefits for men. However, it’s essential to approach fasting with caution, tailor the approach to the individual, and seek guidance from a healthcare professional to ensure safety and maximize benefits.

Although this article focuses on benefits for men, it’s important to note that intermittent fasting could also be beneficial for women, although hormonal differences should be considered and the fasting protocol should be adjusted accordingly.

Read more: Intermittent Fasting for Men over 30: Is There a Standout Intermittent Fasting Method for All Men in Their 30s?

What Results Can Men Expect from Intermittent Fasting?

The question about the results you could expect from an intermittent fasting program for men is one of the most frequent. And with good reason. Before making any changes to your eating habits, it’s essential to understand what you could expect and how to tailor the practice to your individual needs.

We’ll address this question in a clear and practical way, dividing the expected results into two main categories: physical changes (the ones you see in the mirror) and internal changes (which impact your energy and overall well-being).

Physical changes

• Body composition and weight loss: As already mentioned, this is likely one of the most sought-after results, and often achieved. By restricting eating windows, you’re likely to eat fewer calories overall, and your body will need to tap into fat stores for energy. This generally translates to gradual and sustainable weight loss, as long as you maintain a moderate caloric deficit (2).
• Potential muscle gain: Although it may seem counterintuitive, when combined with strength training, intermittent fasting could support muscle mass gains. This is tied to the previously mentioned benefits – improved insulin sensitivity and growth hormone stimulation – that may be helpful for protein synthesis and muscle development (4) (5).
• Improved muscular definition: The reduction in body fat, along with maintaining or increasing muscle mass, leads to better muscular definition. Muscles can appear more visible and toned, which contributes to a more athletic look. This is often one of the strongest incentives for men who are aiming to optimize their physique (4) (5).

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Internal changes

Beyond physical changes, intermittent fasting also offers internal benefits that positively impact health and overall well-being:

• Increased energy and vitality: Many men who are practicing intermittent fasting report a noticeable rise in energy levels. This is partly due to better blood sugar regulation, which helps avoid energy spikes and crashes after eating. It may also be a result of weight loss, which can reduce the load you carry, pressure on joints, inflammation, and more.
• Cognitive function improvement: It has been suggested that intermittent fasting has positive potential effects on brain function. It may enhance memory, focus, and mental clarity, which could boost productivity and performance (7).
• Improved digestion and reduced bloating: Fasting can give the digestive system a break. During fasting periods, the body can devote more effort to repairing and regenerating the lining of the digestive tract, potentially improving digestion, reducing abdominal bloating, and increasing overall well-being (8).

It’s important to remember that these results come from implementing intermittent fasting responsibly, together with a balanced diet and regular exercise. It’s not about starving yourself or skipping important meals. The best intermittent fasting diet for men is a pattern that fits your lifestyle and individual needs and that ensures you get high-quality nutrients during the eating windows. In addition, fasting isn’t safe or healthy for everyone, so make sure you talk to your healthcare provider to get individualized advice.

 What Are the Best Fasting Windows for Men?

There are several popular fasting windows that men could consider. Each has its own advantages and disadvantages, and the best option will depend on factors such as lifestyle, health goals, and individual tolerance. A question frequently heard in this context is: “What is the best intermittent fasting window to lose belly fat?” The answer, while individualized, largely depends on the discipline and long-term sustainability of the chosen window, and is also tied to adherence, nutrition, and exercise. While localized fat loss isn’t the only benefit, it is often a strong motivation for many.

That being said, it’s essential to understand that there is no one magical solution. The “best” fasting window is one that aligns with your needs and allows you to stick to the plan consistently. Here, we break down some of the most popular options:

• 16/8: Perhaps the most popular and accessible fasting window. Fast for 16 hours a day and restrict the eating window to 8 hours. This window is generally easier to sustain in the long term and fits a variety of lifestyles. It’s a good option for beginners. You can even start with a shorter fasting window (such as 12 or 14 hours) and work your way up to 16.
• 18/6: A more restrictive variation of 16/8, with 18 hours of fasting and 6 hours of eating. This option can be more effective for weight loss and improving insulin sensitivity, but may be more difficult to maintain long-term.
• 24-hour fast: This method involves fasting for 24 hours once or twice a week. For example, you might eat dinner one day and then not eat again until dinner the next day. It’s a more extreme approach and not recommended for beginners or without professional planning.
• 5:2: This plan involves eating normally five days a week and restricting caloric intake to about 500-600 calories on two non-consecutive days. It’s less restrictive than 24-hour fasts but can still be challenging.
• Alternate Day Fasting: This method alternates between days of normal eating and fasting days with a significant calorie restriction (generally around 500 calories).

The key is to experiment, find what fits your life and goals, and keep it sustainable. Start with a shorter fasting window and gradually reduce it as you adapt. Remember that health and how you feel are the most important things! Listen to your body and adjust day by day – prioritize nutrition by eating balanced meals during the eating window and stay hydrated with water, stay active, and ensure you get adequate rest.

What Is the Best Intermittent Fasting Schedule for Men?

Once you understand the different fasting windows, the next step is to choose a schedule that suits your daily routine, social commitments, and health goals. Finding the “ideal” window is an individualized process that requires experimentation and self-observation. Here, we’ll explore how you could design an intermittent fasting schedule that works for you.

Factors to Consider When Choosing Your Fasting Schedule

• Your Lifestyle: Do you have a physically demanding job? Irregular eating times? Are you an early riser or a night owl? Your fasting schedule should integrate smoothly into your daily life, not the other way around.
• Your Health Goals: Are you looking for the best intermittent fasting for weight loss, or perhaps for muscle gain, or simply better overall health? Different fasting windows may be better suited to different goals.
• Your Tolerance Level: How well do you tolerate hunger? Do you struggle to concentrate when hungry? It’s important to start slowly and gradually increase the length of your fasts as you adapt.
• Your Physical Activity Level: Are you an athlete or someone who trains regularly? You’ll need to ensure you’re consuming enough nutrients to support your training.

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Examples of Intermittent Fasting Schedules for Men

• Early Riser (16/8): Eating window 8:00am-4:00pm. Fasting 4:00pm-8:00am. Ideal for those who prefer to eat breakfast early and finish dinner early.
• Flexible Window (16/8): Adapt the eating window by day. For example, eat between 12:00pm-8:00pm on workdays and adjust on weekends.
• Night Owl (16/8): Eating window 12:00pm-8:00pm. Fasting 8:00pm-12:00pm. Great for those who prefer to eat dinner late and skip breakfast.

Start with an accessible fasting window, such as 16/8, to fast while getting used to hunger. Plan meals to ensure enough nutrients, and remember that consistency matters. Also remember that consistency matters: start small, build gradually, and tailor it to your lifestyle and goals. Once you’re comfortable, you could experiment with timings – shift the eating window earlier or later as needed. 

Finding your ideal intermittent fasting schedule is a trial-and-error process. Don’t be discouraged if you don’t find the perfect window right away. Listen to your body and stay flexible, adjusting based on how you feel and your energy, focus, and mood. Remember to consult a healthcare professional if you have any doubts or concerns.

How Does Age Affect an Intermittent Fasting Schedule for Men?

Both men and women experience a series of inevitable changes in the body as time passes (9). While they’re natural, these changes could affect how we respond to different dietary strategies, including intermittent fasting. 

So we think it’s essential to understand how age affects male physiology, particularly in relation to metabolism and body composition.

• Muscle mass decline: From about age 30, men experience a gradual loss of muscle mass, a process known as sarcopenia. This loss directly impacts resting metabolic rate, lowering it and making it more difficult to burn calories. During intermittent fasting, it’s crucial to protect muscle mass by getting enough protein during your eating window and incorporating strength training exercises (9) (10).
• Hormonal changes: Testosterone levels tend to decline with age, which could affect muscle mass, energy, and mood. These hormonal changes could influence the body’s response to fasting (11).
• Increased susceptibility to stress: With age, the body’s ability to handle stress can decrease. We may also be exposed to more stress in our daily lives as responsibilities increase. Intermittent fasting is inherently a form of stress on the body. It is important to monitor the body’s response to intermittent fasting accurately (12).

Taking the above considerations into account, the following are general recommendations for different age groups.

Men 20-35: At this stage, metabolic flexibility is typically high and recovery is quicker. Younger men may tolerate more restrictive fasting schedules. However, it’s important to ensure adequate calories and nutrients are consumed during the eating window to maintain muscle mass and energy levels.

Men 35-55: At this stage, a more gradual and deliberate approach is crucial. It may be beneficial to start with a less restrictive schedule and gradually increase the fasting duration as the body adapts. Attention should focus on minimizing muscle loss by ensuring adequate protein intake during the eating window and incorporating resistance exercise. You can read more about fasting at this age in our earlier blog post Intermittent Fasting for Men over 40.

Men 55+: The focus at this stage should be primarily on health and overall well-being. Softer fasting schedules may be more appropriate. The priority must be to maintain muscle mass, bone density, and cognitive function. Medical supervision is absolutely essential, and any changes in medication, if any, should be closely monitored.

Read more: Bulking Meal Prep Plan: Tips for a Healthy and Effective Plan

What Mistakes Should Men Avoid While Fasting?

As we’ve been discussing, fasting could be a valuable tool to improve men’s health and well-being, but it’s essential to approach it with caution and knowledge. Therefore, we always recommend doing so under the supervision of a qualified health professional.

We’ll cover some mistakes you should avoid during the process to maximize benefits:

• Lack of Preparation and Abrupt Entry into Fasting

One of the most frequent errors is diving into fasting without proper preparation. It’s advisable to start gradually and increase progressively. Familiarize yourself with the different types of fasting and choose the one that best matches your lifestyle and goals.

• Dehydration

During fasting, it’s easy to forget the importance of hydration. Food restriction could lead to lower fluid intake. Prioritize hydration. Drink plenty of water throughout the day, including the fasting period, even if you don’t feel thirsty. Listen to your body and adjust your fluid intake as needed, particularly if you’re exercising.

• Ignoring Body Signals and Forcing the Fast

It’s essential to listen to the body’s signals and adjust the fasting plan accordingly. Ignoring extreme hunger signals, severe dizziness, or debilitating fatigue isn’t desirable. Be flexible. If you feel unwell, break the fast. Don’t feel guilty. Remember that the goal is to improve your health, not harm it.

• Inadequate Break a Fast

The way you break the fast is as important as the fasting itself. Break the fast with nutritious, easy-to-digest foods. Start with lean proteins such as eggs or chicken breast, cooked vegetables, or grains such as quinoa. Avoid highly processed foods, saturated fats, and added sugars.

• Fasting to Compensate for Unhealthy Habits

Fasting isn’t a magical solution to compensate for a poor diet or lack of regular exercise. Consider adopting a generally healthy lifestyle. Pair fasting with a balanced diet. Focus on the quality of foods, as well as regular exercise. Fasting should be a tool to improve your health and well-being.

• Ignoring Sleep and Stress

Adequate sleep and stress management are equally important for overall health.

Prioritize quality sleep and find healthy ways to manage stress, such as meditation, yoga, exercise, or spending time in nature.

Frequently Asked Questions

• How does fasting impact men’s muscle growth?

While short-term fasting doesn’t necessarily inhibit muscle growth (and may even have potential benefits), the key is to ensure an adequate intake of high-quality protein during the eating windows. Prolonged fasting or excessive caloric restriction without careful planning could lead to muscle mass loss. Exercise is also a key piece of the puzzle.

• Does fasting from 7pm to 7am work?

Fasting from 7pm to 7am does work as a form of intermittent fasting. This 12-hour fasting window could be a good starting point for many people, as it largely aligns with the natural sleep cycle. Its effectiveness will depend on your goals and how you eat during the remaining 12 hours. It’s essential to prioritize nutritious, balanced foods.

• Can I drink coffee while fasting?

Yes, you can drink coffee while fasting, as long as it’s black and without sugar, milk, or cream. Coffee generally does not break a fast, as it adds virtually no calories.

• Does sleeping count as fasting?

Sleep is a fundamental part of any intermittent fasting schedule. During sleep, the body performs repair and recovery processes, which complement the benefits of fasting. Therefore, aligning your eating window with your sleep hours can be an effective strategy, and it makes it easier to fit into most people’s lifestyles.

The Bottom Line

Intermittent fasting has positioned itself as a popular dietary strategy, particularly among men who are looking to improve their health, manage their weight, and optimize their performance. As we’ve seen, there’s also evidence supporting some of its potential benefits.

However, it’s important to consider factors such as age, lifestyle, physical activity level, overall health, and personal goals. Professional guidance from a registered dietitian or doctor can be quite important when determining whether intermittent fasting is appropriate and, if so, for designing a plan that fits specific needs.

Beyond the fasting window, the quality of intake during eating periods is fundamental. Prioritizing nutrient-dense foods that are rich in protein, vitamins, minerals, and fiber, and will maximize potential benefits and help prevent nutritional deficiencies.

Finally, remember that intermittent fasting is just one tool, and results will vary from person to person. It requires patience, consistency, and a realistic mindset. By adopting a personalized, mindful approach, intermittent fasting for men could become a valuable ally in the pursuit of better health and well-being.