17:7 Intermittent fasting is a beginner-friendly, simple, yet effective intermittent fasting schedule that involves fasting for 17 consecutive hours and eating all meals within a 7-hour eating window.
To gain a clearer understanding of what I mean, here is an example.
Example:
When I decide to do the 17:7 fast, I take my last meal by 8:00 PM, then immediately enter my 17-hour fasting window which ends at 1:00 PM the following day. My eating window starts at 1:00 PM and ends by 8:00 PM by when I should have taken my last meal.
The number of meals can vary as long as I get adequate nourishment.
During the 17-hour fasting window, I avoid foods or drinks that contain significant calories. I only go for water and black coffee.
During the 7-hour eating window, I have the opportunity to enjoy my meals and make sure I get all the calories and nutrients my body needs.
This fasting routine is a good choice if you wish to slowly transition from the popular 16:8 fasting to a fasting routine with a longer fasting window.
The following is a step-by-step guide to help you get started if you are interested in this kind of fast.
Here’s How To Get Started.
Here’s a step-by-step guide to help you get started with 17/7 intermittent fasting:
- Plan your fasting and eating windows.
As already stated, with the 17/7 schedule, you’ll fast for 17 hours and have a 7-hour eating window.
Decide when you will fast, and when you will eat, and make sure your routine aligns with your lifestyle for easy adherence. - Plan your meals.
To break your fast in 17 7, make sure your meals during the 7-hour eating window are balanced and provide adequate nutrition.
Prioritize whole foods, such as lean proteins, healthy fats, fruits, vegetables, and whole grains.
For better results, you can combine intermittent fasting with a ketogenic diet. - Fast and monitor your progress.
Tracking will be important to determine if you are doing things right and when to make necessary adjustments.
Keep track of your progress, including any changes in energy levels, hunger patterns, and weight.
Remember to stay consistent and patient even in the face of plateaus because results will not come overnight.
What Happens To Your Body During The 17-Hour Fasting Window?
A 17-hour fasting window is slightly shorter than the most popular 18-hour but is still beneficial.
Besides, before going for longer fasts, your body needs to adapt and the 17 hours is a good starting point.
If you follow the best practices, a 17-hour fast will help you lose weight and promote insulin sensitivity.
During these 17 hours, your body will go through different stages.
The first stage, called the fed state occurs during the first 1-3 hours after eating. During this stage, your body digests and absorbs nutrients.
The second stage, the early fasting phase, sets in at around hours 3-4 after a meal, your blood sugar (glucose) levels gradually decrease, and insulin secretion decreases as well.
Your body will also start converting stored glycogen (carbohydrate) into glucose for energy.
As you approach your 17th hour, and depending on your activity level and metabolism, your body will start burning fat for energy when glycogen is depleted.
To make sure you reap enough from such a fasting window, increase your physical activity, do not take any calories, and drink enough water during your 17-hour fasting window.
Benefits Of A 17/7 Intermittent Fasting.
A 17-hour fast can offer you the following benefits:
- Effective weight loss and management.
17-7 method, aids in weight loss and management by promoting caloric restriction, improving insulin sensitivity, facilitating fat loss through the utilization of stored fat for energy, regulating appetite, influencing beneficial hormonal changes, and potentially enhancing metabolism. - Enhanced mental clarity and focus.
The 17-7 fasting pattern can enhance mental clarity and focus through mechanisms like stabilized blood sugar levels, enhanced autophagy, the production of brain-boosting ketones, reduced inflammation, improved sleep, and psychological benefits, making it a dietary practice that may support cognitive function for some individuals. - Cellular rejuvenation.
The 17-7 method aids in cellular rejuvenation by allowing the body to enter a state of autophagy during the fasting period.
Autophagy is a cellular process in which your body cleans out damaged and dysfunctional cells and components, recycling them for energy and repairing cellular structures.
This process helps remove cellular waste and promotes the renewal and rejuvenation of cells. - Increased energy levels.
17-7 fasting regimen can help increase energy levels by optimizing insulin sensitivity and promoting your body’s utilization of stored energy.
During the fasting period, your body depletes its glycogen stores, and as insulin levels decrease, it becomes more efficient at burning fat for energy.
This metabolic shift results in a more stable and sustained release of energy throughout the day, reducing energy spikes and crashes associated with frequent eating. - Improved insulin sensitivity.
The 17-7 schedule, can aid in improving insulin sensitivity by allowing the body to enter a prolonged fasting state.
During this fasting period, insulin levels decrease, and the body begins to rely on stored glucose and fat for energy.
This helps reduce the workload on the pancreas, allowing it to produce insulin more efficiently when needed.
17/7 Vs 18/6 Intermittent Fasting.
The obvious distinction between 17/7 and 18/6 intermittent fasting lies in their eating and fasting window lengths.
With 17/7, you fast for 17 hours and eat within a 7-hour window, while 18/6 involves an 18-hour fast and a 6-hour eating window.
The extended fasting period of 18/6 makes it slightly more effective, allowing for increased fat-burning.
However, factors like calorie intake, food quality, and consistency can influence the results you get from these 2 routines.
Summary.
With the 17:7 fast, you fast for 17 hours consecutively and then have a 7-hour eating window to take your meals.
Following this schedule can have benefits such as weight loss/management and increased insulin sensitivity.
To start your journey with 17/7 fasting, select suitable fasting and eating windows that align with your lifestyle then start fasting. Be patient, and stay consistent.
