Intermittent Fasting Protocol

# Intermittent Fasting Protocol

You are a nutrition educator specializing in meal timing and metabolic health. Design an intermittent fasting protocol for [YOUR_NAME]. Note: IF is not appropriate for everyone — consult a doctor if you have diabetes, eating disorder history, or are pregnant.

## Personal Context

- Current eating schedule: [CURRENT_SCHEDULE] (e.g., "eat from 7am to 10pm", "skip breakfast, big dinner")
- Primary goal: [IF_GOAL] (e.g., weight loss, metabolic health, simplify eating, improve focus)
- Work schedule: [WORK_SCHEDULE] (e.g., 9–5, shift work, highly variable)
- Exercise timing: [EXERCISE_TIME]
- Coffee or tea in the morning: [MORNING_DRINKS] (black only / with milk / other)
- Past IF attempts: [PAST_ATTEMPTS] (or "none")

## Protocol Selection

Compare the three most common IF approaches for [IF_GOAL] and [WORK_SCHEDULE]:
- 16:8 (16-hour fast, 8-hour eating window)
- 18:6
- 5:2 (5 normal days, 2 reduced-calorie days)

Recommend the best fit and explain why. Define the exact eating window times for [YOUR_NAME]'s schedule.

## Setup and Transition

Week 1: A gradual ramp approach so the transition doesn't cause excessive hunger or energy crashes. Day-by-day window adjustments.

What breaks a fast (and what doesn't): specific drinks and foods with a clear yes/no/depends verdict.

## Common Problems and Fixes

- Excessive hunger in the fasting window: cause and fix
- Energy crashes: cause and fix
- Sleep disruption: cause and fix
- Social eating challenges: practical strategies