Different Types of Intermittent Fasting

Intermittent fasting has been used by thousands of people to lose weight. While the first step in this process is choosing the right type of intermittent fasting. Many dieters don’t realize that there are different types of intermittent fasting to choose from. Each one comes with slightly different benefits and drawbacks. So it’s important to know what you want before you start dieting with intermittent fasting. In this article, we’ll take a look at different types of intermittent fasting. So you can make the right decision on which one is right for you.

1. Whole-Day Fast

If you want to try intermittent fasting, a whole-day fast maybe your best option. Whole-day fasting can be done one or two days per week. It is a longer duration fast than other forms of intermittent fasting. The length of time for whole-day fasting depends on your goals. For example, if weight loss is your goal then you may want to choose 16 hours as your whole-day fast instead of 18 hours.

2. Leangains Protocol Or  16/8 Method

The Leangains protocol is a type of intermittent fasting that involves limiting your calorie intake to 1,500 to 2,000 calories per day. The 16/8 time means that fast for 16 hours every day and eats within an eight-hour window. Usually, nutritionists suggest the eating window between 12 p.m. and 8 p.m. It means you’re consuming fewer than 500 calories per day during your eating window. This can be hard at first. But it can make losing weight easier once you get used to it. Besides it, the type of 16/8 intermittent fasting protects from inflammation, obesity, diabetes, etc.

3.Eat Stop Eat Method

A whole-day fasting method is also known as Eat Stop Eat diet plan. Eat Stop Eat involves fasting for 24 hours. In this method of intermittent fasting, a person eats nothing in 24 hours except water, coffee, and other calorie-free drink. Individuals can eat on non-fasting days. By adopting this type of intermittent fasting, the intake of the number of calories can be decreased. Eat Stop Eat diet plan is very challenging. It can cause fatigue, irritability,weakness. This is a great option for those who have a relatively consistent schedule and don’t mind staying within your normal eating times.

4.Alternate-Day Fasting

In alternate-day fasting, you fast on one day and eat on another day consequently. You can pick any two days during a week when you want to fast and not eat anything. On your eating days, it’s okay to consume all of your meals in an 8-hour window. For example, from noon until 8 p.m. In the eating window, you should focus on your intake of calories.  Both fasting and eating should be done at regular times every day. One simple approach is to fast for 24 hours once or twice per week. One study shows that alternate-day fasting is highly effective for heart health, weight loss, and stomach.

5. Overnight Fasting

When it comes to fasting, you have more than one option. The easiest is to fast for 16 hours a day and eat all your food in an 8-hour window, such as from noon to 8 p.m. This type of intermittent fasting usually lasts 3–4 days and only requires that you avoid eating during nighttime hours.

6. Time-Restricted Fasting

This is where you fast for 16 hours and eat only during an 8-hour window. One example is eating from 12 p.m. to 8 p.m., and fasting for 20 hours between dinner and breakfast, explains Kristin Kirkpatrick, MS, RD, LDN, and Chris Mohr Jones Advanced Fitness Nutrition Specialist. It should be noted that experts are still somewhat split on whether time-restricted fasting is better than alternate day fasting (ADF). Some research suggests time-restricted fasting may be more effective because ADF can increase oxidative stress in cells and reduce insulin sensitivity.

7. 12 hours fasting

This diet plan has simple rules. This type of intermittent fasting is good for beginners. It is because the fasting window is small. A person will decide the 12hr of eating window every day. According to research when a person fasts for more than 10 hr. the body turns its fat into energy, which releases ketones in the blood. This process helps in weight loss. Everyone can choose their eating and fasting window according to his choice. It is better to choose the eating window where you finish the dinner earlier.

The Warrior Diet

As the name indicates, this is a vigorous form of intermittent fasting. This diet plan is effective for those who have tried all intermittent fasting plans but found no results. In this type of intermittent fasting, the person can eat only a very small amount of raw fruits and vegetables within 20hours of fasting and one heavy meal at the night. The eating window consists of around 4 hours. Everyone should use a high amount of protein, fats, minerals in their diet. It is a very challenging diet plan. Some people do not find it easy to follow it.


Intermittent fasting can be a great way to lose weight, maintain good health and prolong your life. There are several different methods of intermittent fasting you can use as well. All you have to do is find one that works for you. I recommend starting with something simple and seeing how it fits into your lifestyle. Once you feel comfortable, then try another method. Keep in mind that when adjusting to any kind of intermittent fasting plan it’s very important to listen to your body, especially if you’re combining fasting with calorie restriction and exercise. If something doesn’t feel right, don’t do it. It might not be for you or your situation might require some adjustments.

Categories: Nutrition
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