The 5 Most Common Intermittent Fasting Methods and the Studies That Show Why They Work
Hi everyone,
Thanks for visiting! I wanted to compile the 5 most common methods of Intermittent Fasting and some of the science/studies that have been conducted that prove they are effective. Its all in once place for you to see here and hopefully it gives you a good head start on where to begin. Remember, you don't have to pick one. I've tried almost all of these and I usual use different methods depending on whats going on in my life or how much I fell off the wagon for the holidays! Its best to try different ones to see what works best for you or which ones you find the easiest to follow.
For all methods, just be sure to ease in to it. If you're brand new, stretch your window of eating maybe an hour a day.
Also, if you're interested, take some time to check out our Intermittent Fasting Tea. Its a combination of all of the healthiest teas that are help with fasting, appetite, digestion and metabolism. Yerba Mate, Green Tea and Black Tea. It also has 11 other ingredients that are super beneficial and help as well.
I have coffee in the morning and then drink Intermittent Fasting tea the rest of my day.
The 5 Most Common Intermittent Fasting Methods
#1. 16/8 Method
Also known as time-restricted feeding, is a dietary approach that involves fasting for 16 hours and eating during an 8-hour window.
A recent study published in the International Journal of Obesity examined the effects of this method on weight loss and insulin sensitivity in overweight adults. The study involved 23 obese adults who followed the 16/8 method for 12 weeks. Participants lost an average of 3% of their body weight and showed significant improvements in insulin sensitivity.
Another study published in the journal Nutrition and Healthy Aging investigated the impact of the 16/8 method on cardiovascular health in healthy adults. The study involved 24 healthy adults who followed the 16/8 method for 8 weeks. Participants showed improvements in blood pressure, heart rate, and cholesterol levels.
#2. 5:2 Method
This is a type of intermittent fasting that involves eating normally for five days and then restricting calories to 500-600 per day for two non-consecutive days.
A study published in the British Journal of Nutrition examined the impact of the 5:2 diet on cardiovascular health in overweight adults. The study involved 63 overweight adults who followed the 5:2 diet for 12 weeks. Participants showed improvements in blood pressure, heart rate, and cholesterol levels.
Another study published in the journal Obesity Reviews demonstrated that the 5:2 diet was effective for weight loss and improved metabolic health in overweight and obese adults. The study involved 12 randomized controlled trials with a total of 323 participants. Participants lost an average of 3.3 kg (7.3 lbs) and showed improvements in insulin sensitivity and blood lipids.
#3. Eat-stop-eat
This is a form of intermittent fasting that involves fasting for 24 hours once or twice a week.
A study published in the Nutrition Journal investigated the effects of this approach on weight loss and lipid profiles in overweight adults. The study involved 11 overweight adults who followed eat-stop-eat for 4 weeks. Participants lost an average of 2.6 kg (5.7 lbs) and showed improvements in cholesterol levels.
Another study published in the Journal of Translational Medicine examined the impact of eat-stop-eat on oxidative stress and inflammation in healthy adults. The study involved 24 healthy adults who followed eat-stop-eat for 4 weeks. Participants showed significant reductions in markers of oxidative stress and inflammation.
Additionally, a third study published in the journal Appetite demonstrated that eat-stop-eat reduced calorie intake and increased fat burning in healthy adults. The study involved 11 healthy adults who followed eat-stop-eat for 3 weeks. Participants consumed an average of 1,085 fewer calories per week and showed increases in fat oxidation.
#4. Alternate Day Fasting
Alternate day fasting involves alternating between a day of normal eating and a day of complete or partial fasting.
A study published in JAMA Internal Medicine found that alternate day fasting was effective for weight loss and improved cardiovascular health in overweight and obese adults. The study involved 100 participants who followed alternate day fasting for one year. Participants lost an average of 6% of their body weight and showed significant improvements in blood pressure and heart rate.
Another study published in the journal Cell Metabolism found that alternate day fasting improved insulin sensitivity and reduced inflammation in healthy adults. The study involved 30 healthy adults who followed alternate day fasting for 4 weeks. Participants showed significant improvements in insulin sensitivity and reductions in markers of inflammation.
A third study published in the journal Obesity found that alternate day fasting was effective for weight loss and improved markers of cardiovascular health in obese adults. The study involved 32 obese adults who followed alternate day fasting for 8 weeks. Participants lost an average of 5.2 kg (11.5 lbs) and showed improvements in blood pressure and cholesterol levels
#5. OMAD (One Meal a Day)
OMAD involves consuming all of your daily calories in a single meal, typically within a one-hour window.
A study published in the International Journal of Obesity found that OMAD was effective for weight loss and improved markers of metabolic health in obese adults. The study involved 23 obese adults who followed OMAD for 8 weeks. Participants lost an average of 4.0 kg (8.8 lbs) and showed improvements in blood sugar levels and cholesterol profiles.
Another study published in the journal Nutrients found that OMAD improved metabolic health and reduced oxidative stress in healthy adults. The study involved 8 healthy adults who followed OMAD for 4 weeks. Participants showed improvements in insulin sensitivity and reductions in markers of oxidative stress.
A third study published in the journal Nutrients found that OMAD was effective for weight loss and improved lipid profiles in overweight adults. The study involved 23 overweight adults who followed OMAD for 8 weeks. Participants lost an average of 4.0 kg (8.8 lbs) and showed improvements in cholesterol levels.