Types Of Intermittent Fasting
How to intermittent fast is important because you want to maintain proper nutrition in your overall diet and not put yourself at unnecessary risk. Weight loss is never a one-size-fits-all approach, says Taylor. Intermittent fasting may be sustainable for some people, while others find that this approach just isnt for them.
If you want to try intermittent fasting, youll first need to figure out how youre going to incorporate this style of eating into your life, especially when it comes to things like social events and staying active, she advises.
Ready to explore your options? Here, Taylor explains some of the most popular intermittent fasting methods.
1. Time-restricted eating
In this option, you have set fasting and eating windows. For example, you fast for 16 hours of the day and are able to eat for only eight hours of the day.
Since most people already fast while they sleep, this method is popular. Its convenient, as you extend the overnight fast by skipping breakfast and not eating until lunch. This form of fasting is a safer bet for many people who are interested in trying intermittent fasting for the first time, says Taylor.
Some of the most common ways are:
- The 16/8 method: Only eating between 10 a.m. and 6 p.m.
- The 14/10 method: Only eating between 9 a.m. and 7 p.m.
This method of intermittent fasting can be repeated as often as youd like or even done once or twice a week whatever your personal preference is.
2. The twice-a-week method
Getting The Most From Your Fast
Editorial Sources And Fact
- Fothergill E, Guo J, Howard L, et al. Persistent Metabolic Adaptation 6 Years After The Biggest Loser Competition. Obesity. August 2016.
- Varady KA, Cienfuegos S, Ezpeleta M, et al. Cardiometabolic Benefits of Intermittent Fasting. Annual Review of Nutrition. October 2021.
- Gabel K, Hoddy KK, Haggerty N, et al. Effects of 8-Hour Time Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Adults: A Pilot Study. Nutrition and Healthy Aging. June 2018.
- Catterson JH, Khericha M, Dyson MC, et al. Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension. Current Biology. June 2018.
- De Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. The New England Journal of Medicine. December 26, 2019.
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Find Out Which Intermittent Fasting Method Suits You
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- yes, 20kg+ less than today
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What Results Can I Expect With Intermittent Fasting
Many factors go into how much weight you lose on intermittent fasting. Weight loss will depend on your current weight, metabolism, eating habits, and activity levels. Take our 60-second quiz and discover exactly how much weight you can lose with DoFasting if you follow your personalized fasting plan.
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What To Eat During Intermittent Fasting
A popular misconception is that you can allow yourself to eat anything while doing Intermittent Fasting, including fast food, sugary and highly processed dishes. If your goal is to lose weight, improve productivity and simply get healthier, it is essential to stick to healthy meals.
This means eating whole foods and avoiding the usual suspects such as sugar, processed foods, empty carbs, etc.
The type of diet you choose is up to you as long it is balanced and fits your lifestyle. For many, Keto Diet has proven to be a great supplement to Intermittent Fasting, as it may help you burn more fat.
If you are still not sure how to implement a new healthier diet to support your Intermittent Fasting goals and make your Intermittent Fasting journey easier?
Great news together with a professional dietitian, we have prepared a balanced 21-Day Intermittent Fasting meal plan . You can choose meal plans based on your gender, age, physical activity and diet .
Intermittent Fasting : 2 Aka The Fast Diet
How: 2 days per week restrict calories to 500-600, 5 days per week eat normally
5:2 Intermittent Fasting lets you eat normally 5 days per week and restricts your calorie intake to 500-600 per day during the other 2 days. When choosing your fasting days, keep in mind that there should be at least one regular eating day in between.
Please note, that your results really depends on what you eat during the 5 days of non-fasting, thus stick to the nutritious and whole diet throughout for max results.
For more on the 5:2 diet, check out A Full Guide On 5:2 Intermittent Fasting.
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Is Intermittent Fasting Safe And Healthy
In general, Intermittent Fasting is safe for most people, but you have to know the risks too.
It is also a good time to say that this article should and does not intend to replace advice from your doctor and you should always consult your physician before planning any fasting and especially extended fasting .
Now that we made it clear, here are some of the cases that does not go well with intermittent fasting:
- if you have a diabetes
- if you take medications for blood pressure or heart disease
- if you are pregnant or breastfeeding
- if you have a history of disordered eating
- if you dont sleep well
- if you are under 18 years old
Also, you should be a lot more careful if you are practicing extended fasting, which depending on the source you follow will be continuous fasting for either anything more than 24, 48 or 72 hours. There is a general consensus that any fasts longer than 72 hours should be done under strict medical supervision.
Are There Any Risks
Intermittent fasting is not safe for some people, including people who are pregnant, children, people at risk for hypoglycemia or people with certain chronic diseases.
If youre at risk for an eating disorder, you shouldnt attempt any sort of fasting diet, advises Taylor. Intermittent fasting has also been known to increase the likelihood of binge eating in some people because of the restriction.
If youre interested in trying intermittent fasting, you should also be aware of some not-so-pretty side effects. It can be associated with irritability, low energy, persistent hunger, temperature sensitivity, and poor work and activity performance.
Ultimately, you should contact your healthcare provider and discuss these options. They know your health better than anyone else and can offer the right guidance on whether or not any of these intermittent fasting options are right for you.
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How Long Should You Do Intermittent Fasting
You could intermittent fast every day for the rest of your life if you wanted. You can also do it on specific days. A lot of people like to do intermittent fasting on the weekdays and then take the weekends off. It’s completely up to you.
For best results, try one of the intermittent fasting methods we listed above for a month and see how it goes. This will give you enough time to see noticeable results.
How Intermittent Fasting Works
Before we dive into the different types of intermittent fasting, lets briefly review how it works.
Intermittent fasting is a weight loss strategy that involves alternating periods of eating and abstaining from food. Its based on the belief that our bodies become satisfied with smaller food portions while reducing calorie intake, leading to weight loss.
During the fasting cycle or phase, youre not allowed to consume any food or drinks . This fasting period can last anywhere from 12 to 24 hours or even longer.
After the fasting phase is over, you enter the feeding or eating phase, where youre free to eat whatever you want for a set period. This period typically lasts 8-10 hours.
When done correctly, intermittent fasting can help you lose weight, improve metabolism, and reduce inflammation. It can also help reverse type 2 diabetes and heart disease, improving overall health and quality of life.
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All Kinds Of Vegetables
A diet rich in vegetables and fruits can help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect blood sugar levels, which can help keep appetite in check .
There are starchy and non-starchy vegetables:
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When You Are Not Losing Weight With Intermittent Fasting
Some people will lose weight effortlessly on the 16:8 method, while others will struggle on OMAD or the 23:1 method. Each of us is very unique. If you are new to intermittent fasting, start slow and see how your body reacts. If you are experienced, but you are struggling to lose weight, heres what I recommend:
- Try a different method: Keep experimenting with the length of your fasting window or try a modified fast.
- Eat whole foods: Make sure you are not binge eating junk food during your eating window.
- Give it time: Dont stress about it, thats not going to help. Sometimes the scale doesnt tell the whole story.
- Enjoy the journey: The goal is not a crash diet. You are learning to enjoy a new lifestyle.
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Choosing A Fasting Schedule: Faqs
What Can I Eat?
You need to eat healthy and nourishing foods during your feeding window. Even if youre on a limited-calorie fast, choose nutritious whole foods to maximize the benefits of your program. Also, low-carb and Ketogenic diets may be synergistic when combined with an IF schedule for general health and managing type 2 diabetes.
What Can I Drink?
Hydration is also key when it comes to fasting. Not only does water maintain crucial bodily functions, but it can also effectively curb hunger pangs. If you wish to add a flavor to your fasting routine, black coffee, tea, and other zero-calorie drinks are all fair game. Youll have to pass on the alcohol though.
Can I Take Supplements/Medication?
You may also be wondering about supplements and medication on your IF schedule. In some instances, it is recommended that these are taken with food, in which case you can include these within your feeding window. If you have any doubts about taking either during a period of fasting, we recommend consulting with your health professional.
Is fasting different for women?
Both men and women have been fasting successfully throughout human history. Some research, however, suggests small differences in how women fast. For instance, in one study, men had better muscular adaptations to exercise in a fasted state, while women did better in a fed state. Another study found that a two-day-fast provoked a significant stress response in overweight women. This hasnt been shown in men.
Keto And If Diet Plan
Maybe youre thinking about trying the keto diet or experimenting with fasting. Perhaps youre already doing both. Either way, weve provided a sample daily and weekly layout of what a plan might look like for someone on a keto diet who is also integrating some alternate-day fasting and 16:8 time-restricted feeding into their regimen.
6:00 am: Water and/or black coffee
9:00 am: More water or black coffee.
12:00 pm: TRF ends. Have a keto-friendly meal: maybe a salad with grilled chicken topped with olive oil and feta cheese, avocado and some hard-boiled eggs or bacon bits.
3:00 pm: Snack on some nuts or have some nut butter, and maybe coffee with some MCT oil or coconut oil.
6:00 pm: 8 12oz of a fatty cut of meat plus some vegetables maybe brussels sprouts cooked in butter.
8:00 pm: Small snack of nuts, blueberries, and a piece of strong dark chocolate for dessert. This is your last meal of the day.
Monday: Same eating window as yesterday: 12 8 pm.
Tuesday: Fasting day. No calories consumed today.
Wednesday: Eating period of 12 8 pm. You might be hungrier today since you fasted yesterday, especially if you did an early morning workout today.
Thursday: Fasting day
Friday: 12 8 eating window. Workout in the morning or, if you want to do a fueled workout, do so in between lunch and dinner.
Saturday: Fast day
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Best Intermittent Fasting Weight Loss Its Different Every Day
So the daily question you should really be asking yourself is, whats the right fasting schedule for me today? And have the flexibility to do it differently if things arent going according to plan.
On the days when you dont have it, like my red eye flight example, its okay to dial things back.
On the days when you do have it, and this should be most days if you do things properly and you pair intermittent fasting with the proper diet and supportive lifestyle choices. Youre feeling good, and youre in the zone.
And weve all been there before. Maybe youre working on a home reno project and youre in the flow. Time flies. Youre just not hungry and you simply forget to eat.
Maybe that day, intentionally or unintentionally, you do OMAD or one meal a day.
And for the most part, a lot of people have a set schedule. You have a routine. Especially if you follow a Monday to Friday work week. Maybe on weekdays, you do a 16 hour fast because thats what works well for you.
Eating The Wrong Foods
Since IF is a time-centred diet, the majority of programmes don’t specify what foods should be consumed and when. But it doesn’t mean you can live off of beer, milkshakes, and french fries. Instead, you should eat foods rich in protein, fibre, healthy fats and carbs. Avoid eating sugary foods and processed foods.
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Seven Ways To Do Intermittent Fasting
There are many different ways of intermittent fasting. The methods vary in the number of fast days and the calorie allowances.
Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again.
Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets.
Each persons experience of intermittent fasting is individual, and different styles will suit different people.
In this article, we discuss the research behind the most popular types of intermittent fasting and provide tips on how to maintain this type of diet.
There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.
Best Fasting Schedule For Quicker Weight Loss New Study Suggests
Intermittent fasting is shown to be a solid solution if you could use clear dieting guidelines, but donât want to sacrifice the foods you love. If youâve been tinkering with your intermittent fasting schedule to figure out whatâs most effective for you, a team of nutrition and physiology scientists in Chicago has zeroed in on a precise two-day program that just may get you results.
For a meta-analysis that was published Friday in Nutrients, six researchers from the University of Illinois at Chicagoâs Nutrition and Kinesiology Department initiated a review of past studies to see how intermittent fasting affects sleep among adults who are overweight or obese. Although the scientists have concluded that âsleep quality and sleep duration remained unalteredâ based on this study, they made another key discovery in the process.
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Weight loss participants in the studies they reviewed responded to time-restricted eatingwhich the researchers define as eating all food within a four- to 10-hour windowcombined with alternate-day fasting. Alternate-day fasting allowed for 600 calories on the âfastingâ day, alternated with a âfeastâ day when participants ate ad libitumin other words, as much as they wanted of whatever they liked within that four- to 10-hour timespan.
The researchers suggest that this intermittent fasting method yielded an average weight loss rate of 1% to 6% when compared with the participantsâ baseline.
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