Popular methods of Intermittent fasting

 

 

1. 16:8 Intermittent fasting:
16:8 is the method involving daily fasting for 16 hours and restricting the intake of foods, and calorie-containing beverages in 8 hours. However, you can drink water and other no-calorie beverages, such as plain coffee or tea. 16:8 Intermittent fasting is considered less restrictive and more flexible than many other diets and works with most lifestyles. This method can be easy to follow and may offer measurable results with minimal disruption.

	DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
MIDNIGHT	FAST	FAST	FAST	FAST	FAST	FAST	FAST
4 AM
8 AM
12 PM	FIRST MEAL	FIRST MEAL	FIRST MEAL	FIRST MEAL	FIRST MEAL	FIRST MEAL	FIRST MEAL
4 PM	LAST MEAL	LAST MEAL	LAST MEAL	LAST MEAL	LAST MEAL	LAST MEAL	LAST MEAL
8 PM	FAST	FAST	FAST	FAST	FAST	FAST	FAST
MIDNIGHT

 

 

2. 5:2 Intermittent fasting:
5:2 Intermittent fasting involves eating normally for 5 days per week and lowering the calorie intake to a quarter of daily needs for 2 days. Women can consume about 500 calories on these 2 days, while men have roughly 600 calories. Bear in mind that eating “normally” does not mean you can eat anything. Consuming too much junk food can even make you gain weight.

You can prefer any 2 days of the week, but make sure that there is at least one non-fasting day in between them. One common way of the 5:2 diet is fasting on Mondays and Thursdays, then eating normally for the rest of the week.

DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
EAT NORMALLY	FAST	EAT NORMALLY	EAT NORMALLY	FAST	EAT NORMALLY	EAT NORMALLY

 

 

3. The Warrior Diet:
The Warrior Diet is based on the eating patterns of ancient warriors, who consumed little during the day and then feasted at night. For that reason, most of the eating time during this diet happens at night. It involves 20 hours of consuming only small portions of dairy products, hard-boiled eggs and raw fruits and vegetables, as well as plenty of non-calorie fluids, then overeating at night within 4 hours.

However, you should avoid eating processed foods, preservatives, added sugars, and artificial sweeteners. Unprocessed, healthy, nutritious, organic foods are encouraged.

	DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
MIDNIGHT	EAT SMALL AMOUNTS	EAT SMALL AMOUNTS	EAT SMALL AMOUNTS	EAT SMALL AMOUNTS	EAT SMALL AMOUNTS	EAT SMALL AMOUNTS	EAT SMALL AMOUNTS
4 AM
8 AM
12 PM
4 PM	LAST MEAL	LAST MEAL	LAST MEAL	LAST MEAL	LAST MEAL	LAST MEAL	LAST MEAL
8 PM	FAST	FAST	FAST	FAST	FAST	FAST	FAST
MIDNIGHT

 

 

4. Alternate-Day Fasting:
Alternate-day fasting cycles between fasting days and normal eating days. There are several different versions of this method, the most popular one allows roughly 500 calories on fasting days while some encourage you to have fewer or 0 calories during fasting. However, the version with 500 calories on fasting days is supposed to be more sustainable but still as effective as other versions.

There is no strict rule about what you have to eat or drink during fasting as long as you can ensure the total calorie intake must not exceed 500 calories. However, due to the restriction of calorie intake, you should choose nutritious, high-protein foods, and low-calorie beverages. These can make you feel full without obtaining many calories.

DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
EAT NORMALLY	FAST or EAT UNDER 500 CALORIES	EAT NORMALLY	FAST or EAT UNDER 500 CALORIES	EAT NORMALLY	FAST or EAT UNDER 500 CALORIES	EAT NORMALLY

 

 

5. Eat - Stop - Eat diet:
This method of intermittent fasting involves a full fast for 24 hours once or twice per week. You can choose your fasting days, and there are no guidelines regarding what to eat on your non-fasting days. However, high-protein and nutritious foods are recommended.

Bear in mind that not eating for a whole day can be risky. Although may provide weight-loss potential, this method is considered not sustainable for the long term.

DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
EAT NORMALLY	FAST FOR 24 HOURS	EAT NORMALLY	EAT NORMALLY	FAST FOR 24 HOURS	EAT NORMALLY	EAT NORMALLY