Intermittent fasting means Periods of complete or partial abstinence from food. Intermittent fasting can be practiced in various ways, with different calorie restrictions and fast day counts.
According to some research, this diet may help individuals lose weight, maintain better health, and live longer. Advocates assert that compared to conventional, calorie-controlled diets, intermittent fasting programs are simpler to stick to.
An intermittent fasting pattern does not follow random timings; rather, it is based on a predetermined plan. But each person’s experience with intermittent fasting is unique, and various people will respond better to different patterns.
The research supporting the most common forms of intermittent fasting is covered in this article, along with advice on sticking to this kind of diet.
Intermittent Fasting: 6 Techniques
Different people will favor different approaches to intermittent fasting. Learn about six methods of intermittent fasting by reading on.
1. Twelve hours of Intermittent fasting per day
This diet has easy-to-follow guidelines. We must choose and follow a 12-hour fasting window each day. Some researchers claim that a 12- to 14-hour fast can trigger the body to release ketones into the bloodstream as a byproduct of burning fat reserves for energy. We should encourage Weight by this reliable source.
For novices, this kind of intermittent fasting regimen might be a good choice. This is because the person can consume the same number of calories each day, the fasting window is somewhat limited, and a large portion of the fasting takes place when they are sleeping.
Including the sleep period in the fasting window is the simplest method of adhering to the 12-hour fast. One could decide to fast from 7 p.m. to 7 a.m., for instance. They would be asleep for most of the time in between having to finish their evening meal by 7 p.m. and waiting until 7 a.m. to have breakfast.
2. A 16-hour Intermittent fast
The 16:8 technique, also known as the Lean gains diet, involves fasting for 16 hours per day, with an 8-hour window for eating. While men can begin fasting for 16 hours right away, some doctors advise women to fast for 14 hours and gradually increase to 16 hours.
For someone who has attempted the 12-hour fast and found no results, this kind of intermittent fast might be beneficial. People who follow this fast typically consume their last meal by 8 p.m., skip breakfast the following day, and don’t eat again until midday.
A review of 2022. According to a reliable source, this fasting technique combined with calorie restriction may help adults who have relatively higher weight manage their weight and may improve how their blood sugar is processed.
3. Two days a week of Intermittent fasting
On five days, people on the 5:2 diet consume normal amounts of nutritious food; on the other two days, they consume fewer calories. Men typically ingest 600 calories and women 500 during the two days of fasting (Trusted Source).
People usually fast on different days of the week. For instance, they might eat normally on the other days and fast on Mondays and Thursdays. Between fasting days, there should be a minimum of one Nonfasting day.
The 5:2 diet, sometimes referred to as the Fast diet, has not been thoroughly studied. Research from 2022, when compared to other intermittent fasting regimens, the 5:2 diet did not rank higher, according to a Trusted Source analysis of several fasting styles.
A randomized controlled study conducted in 2021 Adults with higher weight who attempted the 5:2 fasting approach with group support lost more weight at 6 weeks and gave the program excellent ratings, according to a Trusted Source study. But over time, the impact of weight loss waned, and after a year, the weight difference was no longer statistically significant.
4. Intermittent Fasting on alternate days
The alternate day fasting regimen, which calls for fasting every other day, comes in a number of versions. Alternate day fasting can involve allowing up to 500 calories on fasting days, or it can involve completely avoiding solid foods. People frequently decide to eat as much as they want on feeding days.
As an extreme kind of intermittent fasting, alternate-day fasting might not be appropriate for novices or people with specific medical issues. Long-term maintenance of this kind of fasting may also be challenging.
5. A 24-hour Intermittent fast every week
Known as the Eat-Stop-Eat diet, it entails going without meals for 24 hours on one or two days of the week. A lot of people fast from lunch to lunch or breakfast to breakfast. Water, tea, and other calorie-free beverages are permitted for those on this diet plan while they fast.
On days when they are not fasting, people should resume their usual eating habits. This type of eating lowers a person’s overall caloric consumption without restricting the foods they eat.
It might be difficult to maintain a 24-hour fast, and it can lead to headaches, exhaustion, or agitation. As their bodies become used to this new eating pattern, many people discover that these effects gradually lessen. Before switching to the 24-hour fast, people might find it helpful to try a 12- or 16-hour fast.
6. The Warrior Diet during Intermittent Fasting
A very severe type of intermittent fasting is the Warrior Diet. It entails consuming a single, substantial meal at night after fasting for 20 hours, usually only a few portions of fresh fruit and vegetables. Typically, the timeframe for eating is only four hours.
For those who have already experimented with various types of intermittent fasting, this type of fasting might be the most effective. The Warrior Diet’s proponents assert that because people are nocturnal by nature, eating at night enables the body to absorb nutrients by its circadian cycles.
People should make sure they eat a lot of veggies, proteins, and healthy fats during the 4-hour eating session. They ought to contain some carbohydrates as well.
Long-term adherence to stringent rules regarding what and when to eat can be difficult, even though certain items can be consumed during the fasting period. Eating such a big supper so close to bedtime may also be problematic for some people.
Additionally, there’s a chance that those following this diet won’t get enough fiber and other nutrients. This can negatively impact immunological and intestinal health and raise the risk of cancer.
For intermittent fasting, further advice
Maintaining an intermittent fasting regimen might be difficult. The following advice could help people stick to their intermittent fasting schedule and get the most out of it:
- Keeping hydrated: Throughout the day, sip on lots of water and calorie-free beverages such as herbal teas. This can help ensure that you obtain adequate potassium chloride, salt, and electrolytes.
- Avoiding food-related thoughts: On days when you are fasting, schedule a lot of activities to get your mind off eating, including watching a movie or finishing up some papers.
- Resting and unwinding: On days when you are fasting, stay away from physically demanding activities, but yoga or other mild exercise may be helpful.
- Making every calorie matter: Choose foods high in protein, fiber, and healthy fats, as well as nutrient-dense foods, if the plan of choice permits some calories during fasting times. Unprocessed meats, beans, lentils, eggs, seafood, almonds, and avocados are a few examples.
- Consuming foods with a high volume: Choose foods that are high in water content, including melon and grapes, popcorn, and raw vegetables, as these are satisfying yet low in calories.
- Boosting flavor without adding calories: Use a lot of garlic, herbs, spices, or vinegar to season food. These dishes are flavorful and incredibly low in calories.
- Selecting foods high in nutrients after the fasting period: Consuming foods rich in fiber, vitamins, minerals, and other nutrients helps to prevent nutrient deficiencies and maintain stable blood sugar levels. Losing weight and improving general health are two more benefits of eating a balanced diet.
Advantages of Intermittent Fasting
This 2018 analysis of studies Trusted Source shows that intermittent fasting has been shown to help people lose weight in a number of moderately sized studies. The authors of the report advise more research before physicians suggest the weight-loss strategy.
In addition to weight loss, proponents of intermittent fasting claim the following advantages are attainable.
Lifespan
Years of animal research revealed a connection between calorie restriction, fewer illnesses, and longer life, according to a 2016 study. The processes underlying those advantages and how they apply to people have been investigated by scientists.
A 2011 investigation the hormone insulin-like growth factor-1 (IGF-1) has been connected by a reliable source to several life-threatening illnesses, including type 2 diabetes and cancer.
A study’s authors from 2014 Consuming proteins raises the production of IGF-1, according to a reliable source. Restricting calories through fasting could lower IGF-1 levels. This may increase a person’s longevity and reduce their likelihood of developing chronic illnesses.
Cancer
A 2014 mini-review of cancer. According to Trusted Source, calorie restriction lowers IGF-1 levels, which could delay the growth of tumors.
A review from 2019 fasting improved the efficacy of chemotherapy and decreased some of its negative effects in cancer patients, according to a reliable source. According to the study’s authors, fasting may starve cancer cells of nutrients, increasing their vulnerability to the poisons found in chemotherapy.
For cancer patients, doctors do not advise long-term calorie restriction. Maintaining calorie restriction can sometimes be difficult. Cancer treatment may cause appetite suppression, and patients who lose too much weight may be at risk for health problems.
Cancer patients may benefit from short-term calorie restriction regimens, such as intermittent fasting. However, before beginning a fasting diet, cancer patients should consult their physician and nutritionist.
Neurological conditions
Additionally, intermittent fasting may affect cognitive function. Studies on animals have demonstrated that calorie restriction through intermittent fasting can delay the onset of cognitive and motor deterioration (Trusted Source, 2018).
According to the same review, these fasting techniques might also aid in the nerves’ self-defense against harm. Intermittent fasting shows potential as a treatment for several aging effects, even if much of this research has not involved humans.
Blood sugar levels
Researches demonstrate that Intermittent fasting could improve insulin sensitivity more than standard diets in certain trials, but not in others. Additionally, researchers have found that regular diets and intermittent fasting both result in similar drops in hemoglobin A1c.
We need to investigate the long-term dangers and advantages of intermittent fasting. On the near run, though, it exhibits a lot of promise. Before beginning a diet, people with diabetes who take insulin or other medications should speak with their doctor since they need to keep their blood sugar levels under control.
Low blood sugar can occur if proper blood sugar maintenance is not maintained. Coma or possibly death could result from this.
Dangers of Intermittent Fasting
A review from 2017. According to Trusted Source, intermittent fasting may have fewer desired impacts on persons who are lighter in weight, even while it provided positive results for those who have relatively higher weight. To find the best intermediate fasting strategy that suits their lifestyle, people might speak with a licensed dietitian. Among these undesirable consequences are:
- Mood swings and excessive hunger
- Poor energy and compulsive ideas about overindulging in food on days when calorie restriction is not in place
- Too little eating
- Stress
- Melancholy
- Rage
- Exhaustion
- and Confusion
During the initial weeks of intermittent fasting, the majority of people report experiencing these emotions and behaviors. The same review also points out that this kind of calorie restriction may disrupt the menstrual cycle in women.
For the following conditions, Dr. Mosley does not advise intermittent fasting:
- Eating problems associated with underweight
- Medication-controlled type 1 diabetes.
- Recent surgery for type 2 diabetes during pregnancy or lactation
- Issues related to mental health,
- Fever,
- or a disease for which they take warfarin
Does intermittent fasting have any risks?
An association between intermittent fasting and cardiovascular disease has been revealed by recent American Heart Association (AHA) studies. According to a 2024 study that included more than 20,000 persons from all around the United States, those who followed the 16:8 approach, which limits eating to an 8-hour schedule, had a 91% increased chance of dying from cardiovascular disease.
These results were presented at an AHA meeting by researchers from Shanghai Jiao Tong University in China. It is crucial to remember that because the study was observational, it merely demonstrated a relationship between two factors rather than cause and effect.
Whether time-restricted eating raises the risk of cardiovascular death is not demonstrated by this study. Furthermore, it doesn’t demonstrate whether people who are more likely to die from heart-related conditions are also more likely to follow a time-restricted diet.
It’s also important to remember that these results have not been peer-reviewed because they have not been published in a peer-reviewed publication.
The majority of studies demonstrate the health benefits of time-restricted eating, especially for people who have relatively higher weights.
These dietary strategies might not be appropriate for everyone, though. For instance, intermittent fasting could make someone’s abnormal relationship with food worse if they have a history of disordered eating. Before fasting, those with medical disorders like diabetes must speak with a healthcare provider.
Commonly Asked Questions about Intermittent Fasting
Some frequently asked questions concerning intermittent fasting are listed below. These are complete guides to all your queries about intermittent fasting.
Is Intermittent Fasting beneficial for weight loss?
A 2018 study Trusted Source in male veterans examined the effects of a 5:2 diet versus a traditional eating plan, accounting for laboratory values and weight loss. A 5:2 diet consists of eating a regular diet for 5 days and fasting for 2 days. It produced comparable levels of significant weight loss for both diets. Additionally, a 2017 review of studies compared intermittent fasting with traditional diets and found comparable outcomes.
What is the process of intermittent fasting for novices?
The 12-hour fasting strategy can be the simplest for those who are new to intermittent fasting. This entails a 12-hour fast per 24-hour period. People might include their sleep time in this window for fasting, such as from 7 p.m. to 7 a.m.
What is the monthly weight loss potential of intermittent fasting?
The type and length of the fast, the person’s current weight, and the number of calories they consume during non-fasting hours all affect how much weight loss is possible with intermittent fasting. Time-restricted eating, 5:2 fasting, and alternate-day fasting can reduce weight by 1% to 13% over 2 to 52 weeks, according to a 2023 meta-analysis.
Is a 12- or 16-hour fast preferable?
Individual differences may exist in the efficacy of various fasting techniques. For those who did not see any improvement after 12 hours of fasting, 16 hours of fasting can be beneficial. We all are different physically and mentally, so during fasting, we need to consider this. You cannot be the same as another person, so do not compare your diet as well as outcomes of fasting with others.
Is intermittent fasting possible for the number of days intermittent fasting possible?
Fasting one day a week, every other day, or twice a week are some possible fasting schedules. To be sure they are remaining safe while fasting, people should consult a healthcare provider. But people must understand that although it’s necessary to maintain a balanced diet, we should understand the needs of our bodies. We should consult our dietitian for a proper schedule.
Conclusion
Intermittent fasting can be done in a variety of ways, and no one strategy is universally effective. People will get the best outcomes if they experiment with different styles to see which ones fit their interests and lifestyles. Long-term fasting when the body is not ready might be troublesome, regardless of the form of intermittent fasting.
Not everyone is a good fit for these types of dieting. These methods could worsen an individual’s erratic relationship with food if they are predisposed to disordered eating. Before trying any kind of fasting, people with diabetes and other medical issues should consult a physician.
Eating a nutritious, well-balanced diet on days when you are not fasting is crucial for the greatest outcomes. A person can customize an intermittent fasting regimen and steer clear of hazards by getting professional assistance if needed.
