The 16/8 method
This method requires you too fast fo 16 hours and to eat for 8. When you do eat it should be 2-3 meals and not an over abundance of calories.
Whats nice about this, is you can simply stop eating at diner and wake up and skip breakfast and start at lunch.
For folks that are use to eating in the morning, it may be difficult at first, but coffee may help with the hunger.
Summary The 16/8 method involves
daily fasts of 16 hours for men and 14–15 hours for women. Each day you’ll
restrict your eating to an 8–10-hour eating window during which you fit in 2,
3, or more meals.
The 5:2 Diet
This diet requires you to eat normal for 5 days then to restrict calories for the next couple of days to 500-600 calories.
Summary The 5:2 diet, or the Fast
Diet, involves eating 500–600 calories for 2 days out of the week and eating
normally the other 5 days.
Spontaneous Meal Skipping
This method is one of the easiest to follow. it allows you to save calories on a random schedule. Basically, by skipping a meal, you will go into a fasting state and reduce calories for a short period of time. This maybe a good way for a lot of people to start out.
Summary Another way to do intermittent fasting is to simply skip one or two
meals when you don’t feel hungry or don’t have time to eat.
Eat Stop Eat
This requires you to stop once or twice a week and fast during those times. normally it would be from one dinner to the next. Water, coffee and zero calorie drinks are allowed in this window.
The 24hr fast is difficult for many, as it requires a lot of discipline.
Summary Eat Stop Eat is an
intermittent fasting program with one or two 24-hour fasts per week.
Alternate Day Fasting
This requires you to eat every other day. some time you can have 500 calories on fasting days. It really depends on your body and listening to it.
This is one of those methods that is not recommended for beginers.
Summary Alternate-day fasting has you fast every other day, either by not eating anything or only eating a few
The Warrior Diet
The Warrior Diet was popularized by fitness expert Ori Hofmekler.
It involves eating small amounts of raw fruits and vegetables during the day and eating one huge meal at night.
Basically, you fast all day and feast at night within a four-hour eating window. Very similar to the paleo die.
Summary The Warrior Diet encourages
subsisting on only small amounts of vegetables and fruits during the day, then eating
one huge meal at night.
In the end, intermittent fasting has many benefits. Most importantly, it helps with calorie reduction and in many instances helps push you into ketosis much quicker. One thing to remember, when choosing the foods to eat, eating a good meal is still key.