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How to Conquer 15/9 Intermittent Fasting

The 15/9 intermittent fasting approach stands out for its flexibility and structure.

This blog post explores the 15/9 method. Read on for benefits, tips, schedules, & more!

What is 15/9 Intermittent Fasting?

15/9 intermittent fasting is an eating strategy that involves fasting for 15 hours and then eating during a 9-hour window.

Unlike some diets, intermittent fasting doesn’t restrict specific foods – focus on filling your plate with nutritious whole foods!

15/9 intermittent fasting is a beginner-friendly option to jumpstart your weight loss efforts.

Intermittent Fasting 15/9 Benefits

  1. Weight Management: By limiting the eating window, you naturally reduce the calories consumed, aiding in weight loss and management.
  2. Improved Metabolic Health: Fasting helps regulate insulin levels, improve insulin sensitivity, and reduce the risk of type 2 diabetes.
  3. Enhanced Cognition: Intermittent fasting may improve cognitive function, which can help reduce the risk of cognitive decline and dementia.
  4. Cellular Repair: Fasting triggers autophagy, a process where the body removes damaged cells and regenerates new ones, promoting healthy aging and longevity.
  5. Reduced Inflammation: Intermittent fasting may reduce inflammation which contributes to chronic disease.

Risks Associated with 15/9 Intermittent Fasting

  • Hunger: Fasting may lead to intense hunger, which can cause you to overeat during the eating window.
  • Blood sugar fluctuations: Fasting can lead to symptoms like dizziness, fatigue, and headaches from fluctuations in blood sugar. Individuals with diabetes or low blood sugar may not be good candidates for intermittent fasting.
  • Dehydration: Not consuming enough fluids during the fasting period can lead to dehydration, which can cause health issues such as constipation, dry skin, and headaches.
  • Disordered eating: Intermittent fasting may promote unhealthy eating patterns in individuals who have a history of eating disorders or disordered eating.
  • Sleep disturbances: Eating and sleep schedules vary. Fasting may cause sleep disturbances.
15/9 Intermittent Fasting; white plate with a clock on top of the plate.

Steps to a Successful 15/9 Intermittent Fast

1. Choose Your Fasting and Eating Windows

Decide on the 15-hour window for your 15/9 intermittent fast.

Below is an example:

  • Eating window: 10:00 am – 7:00 pm (9 hours)
  • Fasting window: 7:00 pm – 10:00 am the next day (15 hours)

3. Plan Your Meals

The 9-hour eating window provides ample time for three balanced meals and mindful snacking.

Focus on balanced, nutrient-dense options to promote satiety.

Meal Planning = Intermittent Fasting Success. Pictures of meals for each day Monday through Sunday.

Do you need some help with meal planning? Check out our post – How to Simplify Meal Planning.

Enlist the help of a registered dietitian for more individualized support.

4. Hydrate

Drink plenty of water during the day, both during your fasting and eating periods.

Most should aim for about 64 ounces of fluid/day (from zero-calorie beverages).

Your individual fluid needs may vary. Observe the color of your urine and aim to have it be the color of a light lemonade.

See the graphic below for more on assessing your urine color.

Are you Hydrated? Take the Urine Color Test
Source: Apec Water

5. Adjust as Needed and Be Consistent

If your initial plan doesn’t work with your lifestyle, adjust it accordingly.

The key is to maintain the 15-hour fasting period consistently.

Keep in mind that fasting is not for everyone.

Sample Schedule: 15/9 Intermittent Fasting

Below is a sample eating and fasting timeline:

10 am – 7 pm Eating Window

8 am: Black coffee or tea (no sweetener or milk)

10 am: Greek yogurt topped with berries and nuts

12:30 pm: Apple and nut butter

2 pm: Grilled chicken salad with a whole grain roll

4 pm: Carrot sticks and guacamole

6:30 pm: Baked salmon with quinoa and steamed vegetables

Do you need some nutrient-dense meal and snack ideas? Check out our Green Mediterranean Diet Recipes and our 50 Balanced Snacks.

7 pm – 10 am Fasting Window

During this 15-hour window, focus on water and other zero-calorie beverages.

15/9 Intermittent Fasting; agedefyingdietitian.com; 2 plates - one empty and one full of healthy foods

Other approaches exist for intermittent fasting. Check out our posts- Intermittent Fasting 101 and 18:6 Intermittent Fasting.

15/9 Intermittent Fasting Testimonial

What I appreciate most about the 15/9 intermittent fasting method is its sustainability. It’s flexible enough to accommodate my social life and work commitments. I can still enjoy meals with family and friends without feeling restricted.

If you’re considering intermittent fasting, I highly recommend giving the 15/9 method a try. It’s a manageable and effective way to improve your health, boost your energy, and achieve your weight goals.

Submitted by Emma (Age-Defying Dietitian client)

Takeaways on 15/9 Intermittent Fasting

In conclusion, 15/9 intermittent fasting can be powerful in supporting a healthy lifestyle.

Before beginning an intermittent fasting approach consult with your healthcare provider.

With time and patience, you can experience the many benefits of this fasting method!

Hungry for More?

Are you interested in more information on nutrition for healthy aging?

Check out the Age-Defying Dietitian’s blog!

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