I said that I was doing 17 hours fast with one day 24 hours fast in this quarter. Today, let me share with you the quarter system I am applying in Hare and Ke Intermittent Fasting.
I practice intermittent fasting for three months and I make it as one quarter. I usually take one week break between the quarters to reset my fasting schedule. I began intermittent fasting in February, so the first quarter was February, March, and April. The second quarter was May, June, and July. The third quarter has been August, September, and October. And the last quarter will be November, December, and January.
It is good to take a week break between the quarters because you have the end in every quarter which can be your goal. And the break can be a reward for achieving your goal.
Hare and Ke Intermittent Fasting has this function. Hare means time to celebrate, and Ke means usual, so in Hare and Ke Intermittent Fasting, you practice intermittent fasting during the week by making it Ke period and take a break on the weekend by making it Hare period. Each week you have a goal to finish fasting on Friday and the weekend is a reward for reaching your goal. So the quarter system is the longer version of Hare and Ke. It helps you be motivated.
Another advantage of the quarter system is that you can try a different approach in each quarter. For example, in the first quarter, I practiced 16 hours fast, and in the second quarter, I began doing 17 hours fast. In the third quarter, I added one day 24 hours fast to my regular 17 hours fast. You can avoid your fasting becoming mundane. You get bored by repeating the same schedule over and over. I don’t know how some people can continue 17 hours fast or 24 hours fast every single day without having any end. With this system, you have a fresh feeling in the new quarter.
Another benefit is that you can try out a new approach to experiment in each quarter, to see which way works for you, or is too difficult for you. You have to try it yourself to know it suits you. Three months is a period when your metabolism changes, so it is a good time span to see the effect on your body.
By having a week break between the quarters, you can create a good balance between autophagy and mTOR, and pain and recovery.
The Ikigai Diet: The Secret Japanese Diet to Health and Longevity