22:2 Intermittent fasting is an intermittent fasting schedule that involves fasting for 22 hours and eating all meals within a 2-hour eating window.
For example, during a typical day of 22/2 intermittent fasting, you might start your fast after dinner at 8 PM and continue fasting until the following evening at 6 PM.
You would then consume all your meals during the 2-hour eating window from 6 PM to 8 PM and initiate another fast.
This form of intermittent fasting is typically recommended for individuals who are accustomed to fasting, given its longer fasting window and narrower eating window compared to other methods.
What distinguishes it is the extended fasting period, allowing ample time for the body to enter the fasted state, burn fat, and reap the metabolic benefits of fasting, such as autophagy.
How To Get Started With 22 2 Fasting.
Here’s a step-by-step guide and schedule to help you get into 22/2 intermittent fasting:
- Choose your fasting and eating windows.
Opting for the 22/2 fasting schedule means you will observe a 22-hour fasting period followed by a 2-hour eating window.
Choose the time frame that best suits your lifestyle and personal preferences.
For instance, you could begin your fast at 8:00 PM and break it at 6:00 PM the next day, resuming your fasting at 8:00 PM.
If you are transitioning from a different fasting schedule, simply adjust your eating window accordingly until it reaches the desired 2-hour duration. - Start fasting and monitor your progress.
Monitor any shifts in your energy levels, patterns of hunger, and changes in weight loss.
By following these straightforward steps, you can start your journey with the 22/2 intermittent fasting schedule and reap its benefits.
If you need a more beginner-friendly intermittent fasting plan, you can check the 15:9 intermittent fasting or the 17:7 intermittent fasting.
What Happens To The Body During Your 22-Hour Fast.
As you start your fasting window, your body undergoes a series of stages and transformations depending on how many hours you are into your fast.
Let’s see in detail what you can expect during your 22-hour fasting window:
- Hour 1-3: The Fed State.
The fed state occurs within the first few hours (approximately 1-3 hours) after eating.
During this time, your body begins to digest and absorb the nutrients from the food you just ate which in turn raises your blood sugar.
To manage the increase in blood sugar levels, your pancreas releases insulin, a hormone that facilitates the movement of sugar from your bloodstream into your cells.
The length of time for which you remain in this state may differ based on various factors, including the size and composition of your meal, as well as individual metabolic responses. - Hour 3-18: Early Fasting Phase.
As you enter the initial stage of fasting, typically around 3-4 hours in, your body initiates crucial metabolic adjustments.
During this phase, your blood sugar (glucose) levels begin to decline gradually, accompanied by a reduction in insulin secretion.
A little bit later, your body starts converting stored glycogen (carbohydrates) into glucose to sustain its energy requirements.
As this stage advances, your liver’s glycogen stores become depleted, prompting your body to start breaking down stored fat as a primary source of fuel – an important stage for intermittent fasters who are targeting weight loss. - Beyond 18, and up to 22 plus hours: Fasting Phase.
Once you reach the fasting phase, typically around the 18-hour mark, your body enters a state known as ketosis.
Whether or not you enter ketosis by the 18th hour will depend on several factors including your age, metabolism, exercise level, and current carb, protein, and fat intake.
In ketosis, fat becomes the primary fuel source for your body’s energy requirements, this further promotes fat and weight loss.
During this period, autophagy, a natural cellular recycling process, becomes upregulated, promoting cellular repair and rejuvenation.
The fasting phase concludes at the 22-hour mark when you break your fast and transition into the fed state, starting your 2-hour eating window within which you should take all your meals and embark on fasting for 22 hours.
Please keep in mind that the impact of fasting on your body can be influenced by various factors, including metabolism, age, sex, and overall health status.
As a result, the specific timeframes outlined above may vary from person to person.
Is A 22 2 Fast Effective? What Are The Expected Results And Benefits?
If you’re curious about the effectiveness of a 22/2 fast, be rest assured that this intermittent fasting schedule can indeed yield positive results for several reasons.
With the extended fasting window, your body has the opportunity to enter a more profound state of ketosis, where it taps into stored fat as a fuel source.
This process not only facilitates weight loss but also aids in the reduction of body fat resulting in a better body composition.
The prolonged fasting period also has the potential to boost autophagy, a cellular process that promotes enhanced cellular health and longevity.
When it comes to the expected results of 22/2 intermittent fasting, the results can vary based on factors such as your overall health, dietary preferences, and level of physical activity.
In general, expect enhanced weight loss, heightened energy levels, increased mental clarity, and an overall sense of well-being.
Before I guide you on how to get started with 22:2 fasting, here is one more benefit of this intermittent fasting schedule: improved insulin sensitivity.
With a limited eating window of 2 hours, following the 22/2 fasting schedule can effectively support the regulation of insulin levels and improve insulin sensitivity.
Let’s look at how to get started in the next section.
22:2 And 23:1 Fasting Vs OMAD.
It’s not uncommon to find people confusing these weight-loss approaches, but they have some differences.
Here is one: while OMAD dictates that one can only have one meal per day(24 hours), 23:1 and 22:2 Intermittent fasting dictates that you should take all meals you purpose to take within your 2-hour eating window.
Whether you have two, three, or four meals is totally up to you in 22:2 intermittent fasting.
While intermittent fasting like 22:2 fasting offers various eating windows when you should take all your meals, OMAD simplifies the process by condensing eating into one substantial meal, making it a more rigid but straightforward approach.
Remember, when practicing OMAD, the single meal you take should be taken at the same time everyday to maintain an adequate fasting period between meals.
Summary.
The 22:2 intermittent fasting method involves fasting for 22 hours each day and consuming all meals within a 2-hour eating window.
Throughout the fasting window, your body goes through various stages, including the fed state, the early fasting phase, and the fasting phase.
The benefits of this fasting schedule may include weight loss, improved body composition, enhanced energy levels, mental clarity, and increased insulin sensitivity.
To get started with the 22:2 fast, choose your fasting and eating windows, plan balanced meals, and monitor your progress.
