36-40 Hours Intermittent Fasting Protocol, Also Known As “Alternate Day Fasting”
This involves fasting for the entire day. For example, if you eat dinner on day 1, you would fast for all of day 2 and not eat again until breakfast on day 3. This is generally 36 hours of fasting. This provides a more powerful weight loss benefit. The other great benefit is that it avoids the temptation to overeat dinner on day 2.
For me 40 hours IF works the best. It means that I stop eating at 9 pm, fast the next day and then start eating again at 1 pm (lunch) on day 2.
Of course, everyone can adjust the times to their needs and there is not a set rule for it. Just pick the times that work best for you.
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Who should NOT fast?
You should not do intermittent fasting if you are:
Underweight (BMI < 18.5)
Pregnant – you need extra nutrients for your child.
Breastfeeding – you need extra nutrients for your child.
A child under 18 – you need extra nutrients to grow.
You can fast, but may need supervision, under these conditions:
If you have diabetes mellitus – type 1 or type 2.
Taking prescription medication.
You have gout or high uric acid.
36-40 Hours Intermittent Fasting Protocol
** This table is just an example and exactly the same what I use for my 40 Hours IF protocol. Adjust the days as you like, for example, you might wish to fast Monday, Wednesday, and Friday and have 16/8 on weekends to enjoy family lunch and dinner.
|Who is fasting?|