by Tony Gjokaj June 13, 2021 4 min read

What is the best Intermittent Fasting protocol for you?

Have you ever tried creating your own?

In this post, we are going to explore Time-Restricted Feeding Protocols, and how you can make a protocol that's flexible for you!

Time-Restricted Feeding

Time Restricted feeding is any fasting method that restricts a time where you eat throughout the day.

This means that every Intermittent Fasting method is a Time-Restricted Feeding one: from Lean Gains, the Warrior Diet, or OMAD (One Meal A Day).

While we have covered various other methods, Time-Restricted Feeding also encompasses unique methods of Intermittent Fasting that may have not been considered.

Success With Time-Restricted Feeding

As Intermittent Fasting continues to rise in popularity, so has the focus of research around Intermittent Fasting.

One human trial showed that individuals who placed themselves on an 8 hour time-restricted eating regiment were able to lose weight. In fact, these bodyweight changes were consistent one year after the trial as well.

The best part of this study was that it didn't matter whether they fasted in the morning or started their fast in the early evening. It still worked for the people who participated in this trial.

These methods have been applied in feeding periods from 7am-1pm as well. This led to lowering the desire to eat in the evening, less insulin resistance, and a plethora of other benefits.

An additional study that compared both early & late time restricted feeding showed very similar benefits.

We can reinforce these findings with the number of trials that show that an 8 hour Time-Restricted Feeding window produced a mild calorie restriction without calorie tracking, which led to weight loss.

This means that you can implement time restricted feeding in the morning and evening, based on your own personal preferences.

For example, If you deal with anxiety and lack of desire to eat, I would recommend utilizing an earlier time restricted feeding phase like 7am-1pm to really optimize your nutrition and build better habits.

For others who LOVE eating big in the evening and enjoy social gatherings with food, I would recommend late time restricted feeding (like Lean Gains or your own specified eating pattern).

Ultimately, Time-Restricted Feeding protocols allow us to build a better lifestyle around our diets, without stressing so much about the number of meal. All that matters is adherence or self-control.

    Things to Consider With Time-Restricted Feeding

    Now that we understand the basics and the simplicity around Time-Restricted Feeding, I believe it's important to dive into other things to consider before making our own protocol.

    Late Night or Early Morning Exercise

    If you train in the evening, I would recommend following a late time-restricted feeding protocol, as it is imperative to get proper nutrition in post-workout.

    If you train in the morning, I would recommend you do one of the following:

    • Do a late Time-Restricted Feeding protocol (lTRF) where you consume BCAAs during your workout, and every 2 hours after your workout until you break your fast.
    • Do an early Time-Restricted Feeding protocol (eTRF), with proper nutrition post-workout.

    Super Early or Overnight Work Shifts

    People with Overnight jobs may benefit from either early or late Time-Restricted Feeding protocols.

    If you work until 6-7am, maybe a Super Late Feeding Protocol may work for you. My brother works 12 hour overnight shifts at hospitals and typically does not eat for 16 hours (this includes sleeping). When he gets his "lunch break" at his job, that's when he breaks his fast. When he gets off at 6am and gets home, he enjoys a HUGE feast before bed because it helps him sleep soundly.

    If you work until 1pm (4-5am shift), block out an 8-10 hour feeding window. Your last meal should occur a 1-2 hours before bed.

    Don't let your work shifts limit the opportunity to get creative with your Intermittent Fasting!

      Flexible Fasting

      All in all, you can see that Time-Restricted Feeding protocols are very flexible, and you can modify them based on your own convenience.

      You can simplify this with by doing the following: skip breakfast. 12-16 hours after fasting is a great opportunity to start your feeding phase.

      Create Your Own Fasting Protocol

      To conclude, here are a few guidelines you should follow when creating a Time-Restricted Feeding Protocol.

      • Block Out A ~8-Hour Feeding Window. This does not have to be exact, you can even break your fast 14 or 12 hours in. Simply skip breakfast. Time-Restricted Feeding should work around YOUR lifestyle.
      • Consume 2-3 meals daily. Take advantage of how you feel after consuming large amounts of foods. If you find yourself sleepy after large carbohydrate meals, finish your day with them.
      • Prioritize Whole Foods. Eat nutrient-dense foods like vegetables, lean proteins, and complex carbohydrates. Consume a plethora of vitamins, minerals, and amino acids.
      • Have a Decent Protein Intake. 1.5g per pound of Lean Body Mass is adequate. This can range between 0.8-1.2g per pound of total body weight. You should stay on the higher end.
      • Prioritize Carbohydrates Pre and Post-Workout. For your pre and post-workout meals, prioritize a decent carb intake for performance and recovery.

      The rest of it should be up to you.

      I want to thank you for taking the time to read our Time-Restricted Feeding post.

      I hope this is everything you need to start implementing your own personal method of Intermittent Fasting that works around your lifestyle.

      If you have any questions or comments, feel free to email us at, or message us on Instagram.

      Until next time, Reforged Legion!

        Tony Gjokaj
        Tony Gjokaj

        Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.

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