Intermittent fasting is the trendiest eating habit at the moment. It’s not a diet that involves micromanaging every calorie or restricting entire food groups, but rather, when you eat instead of what you eat. If you’re interested in giving it a try, here’s a brief guide to five of the most popular fasting plans, detailing their components and how they operate.
1. 16/8 Method: Easy and Beginner-Friendly
You fast for 16 hours a day, then eat within an eight-hour window, perhaps eating only between noon and 8 p.m. But there are also studies from the Harvard T.H. Chan School of Public Health indicating that the approach can be beneficial for helping people lose weight and control blood sugar. It may even reduce their risk of developing chronic disease if they are overweight or obese.
It’s easy to follow, in no small part because most days you don’t eat breakfast and put off lunch for a while. And you can drink water, coffee, or tea during the hours you’re fasting, making this one of the most beginner-friendly fasting approaches.
2. 5:2 Diet: Flexible and Manageable
You eat normally five days a week, then for the other two days you restrict calorie intake to one quarter of what you need to maintain your current weight—about 500–600 calories. This approach may promote healthy weight loss and improve heart health, according to the National Institutes of Health.
Simply select what days you want to fast based on your schedule. Keep it simple on low-calorie days and eat lean proteins, a variety of vegetables and healthy fats. The trick is to feed and, at the same time, starve your body.
3. Alternate-Day Fasting: Every-Other-Day Approach
Alternative-day fasting follows the feast one day, famine the next pattern. The method may work to reduce body fat by up to 12 percent within a couple of months, according to research from the University of Illinois Chicago.
It’s not the simplest strategy—especially for those new to intermittent fasting, when their fasting days will probably feel long. But it can be highly effective if you’ve tried everything else and want to give fasting a try. To bring your energy levels back up when fasting days are over, drink plenty of fluids and eat healthful foods on eating days.
4. Eat-Stop-Eat Method: The Weekly Cleanse
You don’t eat for 24 hours two to three times a week. This schedule does afford your body 24 hours in a row of not being in round-the-clock digestion.
As a beginner, it’s best to stick to shorter fasts and increase them once you get used to your new way of eating. On days you’re not fasting, eat nutrient-rich foods with whole ingredients. Consider fruits, veggies, grains, and proteins.
5. Warrior Diet: One Big Meal at Night
The Warrior Diet originates from the idea that ancient warriors fought all day and night. One of the more extreme versions of intermittent fasting is eating a little bit of fruit during the day and then having some fruit or vegetable-dominated meal at night.
Research in the Journal of Nutritional Science has demonstrated that this specific type of intermittent fasting can improve insulin sensitivity and body’s ability to burn fat. It’s attractive to those, for instance, who like three hearty meals.
Finding What Works for You
So, there is no one-size-fits-all solution to the intermittent fasting question because people’s lifestyles, body types and health results can be so varied. You must see a doctor before starting any workout plan especially if you have or suspect that you may have any medical condition, medications, or treatments.
