Methods of Intermittent Fasting

16/8 Method

Let’s begin by exploring the most popular option: the 16/8 method, also known as Time Restricted Eating (TRE).  This method allows for eating 8 hours of the day and to avoid eating for the other 16 hours.  It’s essentially a 16 hour fast every day.  The most recommended method is to skip breakfast.  For example, your first meal of the day starts at 11am and your last meal must end by 7pm.  There is absolutely no eating outside 11-7 hours.  This would be done everyday of the week. This is the protocol we recommend and will be completing.

How long TRF can be done for varies from person to person and may depend on individual health status and goals. TRF can be done for as long as it is sustainable and effective for the individual.

Pros of TRF

• May promote weight loss by reducing overall caloric intake
• Can improve metabolic health markers such as blood sugar, insulin sensitivity, and cholesterol levels
• Can help regulate appetite and promote better eating habits
• May be easier to stick to than more complex fasting schedules

Cons of TRF

• May be difficult to sustain for some individuals, particularly those with a history of eating disorders or who have difficulty with hunger cues. This is not recommended for individuals with a history of eating disorders.
• May not be suitable for individuals with certain medical conditions, such as diabetes or hypoglycemia
• Can be difficult to adhere to in social situations or during travel.

Overall, TRF can be an effective and flexible type of intermittent fasting for those looking to improve metabolic health and manage weight.

5:2 Method

Another popular method is the 5:2 method.  Eat a normal diet 5 days a week and a significantly reduced amount of calories the other 2 days.  It’s recommended to eat 1/3 of your recommended caloric intake the other 2 days of the week.  This usually equals to 500 – 600 calories.  The 600-calorie diet is not to be completed on consecutive days.  Dr. Kneessi recommends that the diet consists mostly of anti-inflammatory foods. 

It is generally safe to follow this method for an extended period, as long as it is sustainable and effective for the individual.

Pros of the 5:2 method

• May promote weight loss by reducing overall caloric intake
• Can improve metabolic health markers such as blood sugar, insulin sensitivity, and cholesterol levels
• Can be easier to stick to than other types of fasting that involve longer periods of caloric restriction
• Can be flexible and adapted to individual schedules and preferences.

Cons of the 5:2 method

• May be difficult to adhere to for some individuals, particularly those who have difficulty with hunger cues or who find calorie counting challenging
• May not be suitable for individuals with certain medical conditions, such as diabetes or hypoglycemia

Alternate-Day Fasting

A similar protocol to the 5:2 method is the alternate day fast.  It’s a little more challenging but with the same concept.  You would alternate normal diet days and low calorie days.  Eating your typical 2000 calorie diet on the first day and then consuming 500-600 calories the following day. Then Repeat.

Pros of ADF

• May promote weight loss by reducing overall caloric intake
• Can improve metabolic health markers such as blood sugar, insulin sensitivity, and cholesterol levels
• Can be easier to adhere to than more complex fasting schedules
• May be effective for reducing inflammation and improving cardiovascular health.

Cons of ADF

• May be difficult to adhere to for some individuals, particularly those who have difficulty with hunger cues or who find calorie counting challenging
• May not be suitable for individuals with certain medical conditions, such as diabetes or hypoglycemia
• May require planning and preparation for fasting days.

24-Hour Fasting

With a 24-hour fast, you fast for a full 24 hours, either once or twice a week. This method can be challenging, but it can also be highly effective for weight loss and other health benefits.

Pros of 24-hour fasting

• May promote weight loss by reducing overall caloric intake
• Can be easier to adhere to than more complex fasting schedules

Cons of 24-hour fasting

• May be difficult to adhere to for some individuals, particularly those who have difficulty with hunger cues or who find calorie counting challenging
• May not be suitable for individuals with certain medical conditions, such as diabetes or hypoglycemia

One Meal A Day Fasting

One Meal a day fasting involves eating just one large meal a day, usually within a one-hour window. This method is extreme and not recommended for everyone, but it can be effective for weight loss and improving insulin sensitivity. It’s important to make sure that you are getting all the necessary nutrients from your one meal.