There are many different ways of intermittent fasting. The methods vary in the number of fast days and the calorie allowances.
Six ways to do intermittent fasting
1. Fast for 12 hours a day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
2. 16:8 fasting
Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet.
During the 16:8 diet, men fast for 16 hours each day, and women fast for 14 hours. This type of intermittent fast may be helpful for someone who has already tried the 12-hour fast but did not see any benefits.
On this fast, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon.
3. 5:2 fasting
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
4. ADF fasting
There are several variations of the alternate day fasting plan, which involves fasting every other day.
For some people, alternate day fasting means a complete avoidance of solid foods on fasting days, while other people allow up to 500 calories. On feeding days, people often choose to eat as much as they want.
Alternate day fasting is quite an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.
5. A weekly 24-hour fast
Fasting completely for 1 or 2 days a week, known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch.
People on this diet plan can have water, tea, and other calorie-free drinks during the fasting period.
People should return to normal eating patterns on the non-fasting days. Eating in this manner reduces a person’s total calorie intake but does not limit the specific foods that the individual consumes.
A 24-hour fast can be challenging, and it may cause fatigue, headaches, or irritability. Many people find that these effects become less extreme over time as the body adjusts to this new pattern of eating.
6. The warrior diet
The Warrior Diet is a relatively extreme form of intermittent fasting.
The Warrior Diet involves eating very little, usually just a few servings of raw fruit and vegetables, during a 20-hour fasting window, then eating one large meal at night. The eating window is usually only around 4 hours.
This form of fasting may be best for people who have tried other forms of intermittent fasting already.
Although it is possible to eat some foods during the fasting period, it can be challenging to stick to the strict guidelines on when and what to eat in the long term. Also, some people struggle with eating such a large meal so close to bedtime.
There is also a risk that people on this diet will not eat enough nutrients, such as fiber. This can increase the risk of cancer and have an adverse effect on digestive and immune health.
There are many different ways to do intermittent fasting, and there is no single plan that will work for everyone. Individuals will experience the best results if they try out the various styles to see what suits their lifestyle and preferences.
Regardless of the type of intermittent fasting, fasting for extended periods when the body is unprepared can be problematic.
These forms of dieting may not be suitable for everyone. If a person is prone to disordered eating, these approaches may exacerbate their unhealthy relationship with food.
People with health conditions, including diabetes, should speak to a doctor before attempting any form of fasting.
For the best results, it is essential to eat a healthful and balanced diet on non-fasting days. If necessary, a person can seek professional help to personalize an intermittent fasting plan and avoid pitfalls.
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