The 4 Most Common Intermittent Fasting Schedules and Why You Should Try Them All
If you made it here then you probably already have a general idea of what intermittent fasting is and are looking for a little guidance on options.
If you're not sure what intermittent fasting is, you can read a good quick article HERE
Also, if you're looking for something to help with your Intermittent Fasting, or maybe a coffee replacement, check out our Intermittent Fasting Tea. Its a combination of the three most beneficial teas (and 11 other super ingredients) to help with metabolism, appetite, digestions, and other facets.
Below are the four MOST COMMON methods used for most people intermittent fasting as well as some research and data to go with each one. I have done every method, feeling each one out to see what worked best for me, what was easiest for me mentally and physically. I still sometimes switch back and forth between different methods depending on things like if its the holidays or I fell off the wagon and need to jump back to my normal weight. I hope this helps!
16/8 method: This method involves fasting for 16 hours and eating within an 8-hour window. This schedule is the most popular and easiest to follow, as it aligns with the body's natural circadian rhythm. During the fasting period, the body depletes its glycogen stores and starts burning stored fat for energy, leading to weight loss.
A study published in the journal Obesity found that the 16/8 method was effective in reducing body weight, body fat, and insulin resistance in overweight adults (1). Another study published in the journal Nutrition and Healthy Aging found that the 16/8 method improved blood pressure, cholesterol levels, and overall metabolic health in obese individuals (2).
The 5:2 diet is eating normally for five days and limiting calories to 500–600 for two separate, nonconsecutive days. Though more flexible in terms of timing and food options, this plan can be difficult for some people to follow...but also real easy for some which is why you should try it for a few weeks to see how it feels for you.
According to a research in the International Journal of Obesity, the 5:2 diet helped overweight and obese women reduce their body weight, body fat, and insulin resistance. (3). Another study found that the 5:2 diet reduced inflammation and enhanced metabolic indicators in healthy people, which was published in the journal Cell Metabolism. (4).
Alternate-day fasting: This approach entails either fasting every other day or consuming just 500–600 calories on fasting days. This program can be more difficult than others, but it has produced encouraging results in terms of shedding pounds and general wellness.
A study published in the journal JAMA Internal Medicine found that alternate-day fasting was effective in reducing body weight, body fat, and insulin resistance in overweight and obese adults (5). Another study published in the journal Cell Metabolism found that alternate-day fasting improved biomarkers of aging and longevity in healthy adults (6).
Eat-Stop-Eat: This strategy calls for a 24-hour fast once or twice per week. This also has been proven to be successful in terms of weight loss and general health.
A study published in the International Journal of Obesity found that the Eat-Stop-Eat method was effective in reducing body weight, body fat, and insulin resistance in overweight and obese adults (7). Another study published in the journal Cell Metabolism found that Eat-Stop-Eat improved metabolic markers and reduced inflammation in healthy individuals (8)
In conclusion, all of these methods work. Its just a matter of finding which ones work FOR YOU...and of course, always consult a doctor before making any drastic changes or if you're on medication that could be affected.