After fasting twice per week for the first 8 weeks I did then experiment with longer eating windows for a period last year, so during the week from Monday to Thursday I only ate between the hours of 5 and 8 allowing me more flexibilty on weekends , which I found was the period I was eating the most. However my normal routine has always been 2 fasts per week. 2 fasts out of 7 have given and continue to give me the best results. As you use it, you just become more aware of your your own eating habits, I then found it easier to adjust my normal eating days.

Probably the best advice I can give is, if I was to start again, knowing what i know now, and what I have experienced over the last year, I would just use 2 fasts per week as per Eat Stop Eat