{"id":27711,"date":"2022-01-28T00:15:01","date_gmt":"2022-01-28T05:15:01","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=27711"},"modified":"2022-02-01T11:38:38","modified_gmt":"2022-02-01T16:38:38","slug":"intermittent-fasting-methods","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/intermittent-fasting-methods\/","title":{"rendered":"5 Intermittent Fasting Methods: Which One Is Right for You?"},"content":{"rendered":"

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What if we told you that the answer to losing weight<\/a>, improving body composition, and feeling better isn’t about dieting, but instead skipping meals every once in a while? For some, intermittent fasting, or going a longer period of time \u2014 usually between 14 and 36 hours \u2014 with few to no calories, can be a lot easier than you may think. And the benefits might be worth it. If you think about it, all of us \u201cfast\u201d every single day \u2014 we just call it sleeping. Intermittent fasting just means extending that fasting period<\/a>, and being a bit more conscious of your eating schedule overall. But is it right for you? And which method is best?<\/p>\n

RELATED:<\/strong> Intermittent Fasting: Should You Exercise on Empty?<\/a><\/p>\n

The Science of Fasting<\/h3>\n

As far back as the 1930s, scientists have been exploring the benefits of reducing calories by skipping meals. During that time, one American scientist found that significantly reducing calories helped mice live longer, healthier lives. More recently<\/a>, researches have found the same in fruit flies, roundworms and monkeys. Studies <\/i>have also shown that <\/i>decreasing calorie consumption<\/a> by 30 to 40 percent (regardless of how it\u2019s done) can extend life span by a third or more. Plus, there\u2019s data to suggest<\/a> that limiting food intake may reduce the risk of many common diseases. Some believe fasting may also increase the body\u2019s responsiveness to insulin<\/a>, which regulates blood sugar and helps control hunger.<\/p>\n

RELATED:<\/strong> A Nutritionist’s Guide to Intermittent Fasting (Without Deprivation)<\/a><\/p>\n

The five most common methods of intermittent fasting try to take advantage of each of these benefits. But different methods will yield better results for different people. \u201cIf you\u2019re going to force yourself to follow a certain method, it\u2019s not going to work,\u201d says trainer and fitness expert Nia Shanks<\/a>. \u201cChoose a method that makes your life easier,\u201d she says. Otherwise, it\u2019s not sustainable and the benefits of your fasting may be short-lived.<\/p>\n

So what\u2019s the first step in getting started? Each method has its own guidelines for how long to fast and what to eat during the \u201cfeeding\u201d phase. Below, you\u2019ll find the five most popular methods and the basics of how they work. Keep in mind, intermittent fasting isn\u2019t for everyone. Those with health conditions of any kind should check with their doctor before changing up their usual routine. Note that personal goals and lifestyle are key factors to consider when choosing a fasting method.<\/p>\n

RELATED: <\/strong>Why This Trainer Swears by Intermittent Fasting<\/a><\/p>\n

Intermittent Fasting: 5 Methods<\/h3>\n

1. <\/b>Leangains<\/b><\/a><\/b><\/h3>\n

Started by: <\/b>Martain Berkhan
Best for: <\/b>Dedicated gym-goers who want to lose body fat and build muscle.<\/p>\n

<\/b>How It Works: <\/b>Fast for 14 (women) to 16 (men) hours each day, and then \u201cfeed\u201d for the remaining eight to 10 hours. During the fasting period, you consume no calories. However, black coffee, calorie-free sweeteners, diet soda, and sugar-free gum are permitted. (A splash of milk in your coffee won\u2019t hurt, either.) Most practitioners will find it easiest to fast through the night and into the morning. They usually break the fast roughly six hours after waking up. <\/b>This schedule is adaptable to any person\u2019s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones<\/a> in the body can get thrown out of whack and make sticking to the program harder, Berkhan says.<\/p>\n

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What and when you eat during the feeding window also depends on when you work out<\/a>. On days you exercise<\/a>, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on goals, gender, age, body fat, and activity levels. Regardless of your specific program, whole, unprocessed foods<\/a> should make up the majority of your calorie intake. However, when there isn\u2019t time for a meal, a protein shake or meal replacement bar is acceptable (in moderation).<\/p>\n

RELATED:<\/strong> The Pros and Cons of 6 Popular Weight Loss Diets<\/a><\/p>\n

Pros: <\/b>For many, the highlight of this program is that on most days, meal frequency is irrelevant. You can really eat whenever you want to within the eight-hour \u201cfeeding\u201d period. That said, most people find breaking it up into three meals easier to stick to (since we\u2019re typically already programmed to eat this way).<\/p>\n

<\/b>Cons: <\/b>Even though there is flexibility in when<\/i> you eat, Leangains has pretty specific guidelines for what<\/i> to eat, especially in relation to when you\u2019re working out. The strict nutrition plan and scheduling meals perfectly around workouts can make the program a bit tougher to adhere to. <\/p>\n

2. <\/b>Eat Stop Eat<\/b><\/a> <\/b><\/h3>\n

Started by: <\/b>Brad Pilon
Best for: <\/b>Healthy eaters looking for an extra boost.<\/p>\n

How It Works: <\/b>Fast for 24 hours once or twice per week. During the 24 hour fast, which creator Brad Pilon prefers to call a \u201c24 break from eating<\/a>,\u201d no food is consumed, but you can drink calorie-free beverages. After the fast is over, you then go back to eating normally. \u201cAct like you didn\u2019t fast,\u201d Pilon says. \u201cSome people need to finish the fast at a normal mealtime with a big meal, while others are OK ending the fast with an afternoon snack. Time it however works best for you, and adjust your timing as your schedule changes,\u201d he says.<\/p>\n

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The main rationale? Eating this way will reduce overall calorie intake without really limiting what you\u2019re able to eat \u2014 just how often, according to Eat Stop Eat<\/a>. It\u2019s important to note that incorporating regular workouts, particularly resistance training<\/a>, is key to succeeding on this plan if weight loss<\/a> or improved body composition are goals.<\/p>\n

Pros: <\/b>While 24 hours may seem like a long time to go without food, the good news is that this program is flexible. You don\u2019t have to go all-or-nothing at the beginning. Go as long as you can without food the first day and gradually increase<\/a> fasting phase over time to help your body adjust. Pilon suggests starting the fast when you are busy, and on a day where you have no eating obligations (like a work lunch or happy hour).<\/p>\n

Another perk? There are no \u201cforbidden foods<\/a>,\u201d and no counting calories, weighing food or restricting your diet, which makes it a bit easier to follow. That said, this isn\u2019t a free-for-all. \u201cYou still have to eat like a grown-up,\u201d Pilon says. It\u2019s all about moderation: You can still eat whatever you want, but maybe not as much of it. (A slice of birthday cake is OK, he says, but the whole cake isn\u2019t.)<\/p>\n

Cons: <\/b>Going 24 hours without any calories may be too difficult for some \u2014 especially at first. Many people struggle with going extended periods of time with no food, citing annoying symptoms including headaches, fatigue, or feeling cranky or anxious (though these side effects can diminish over time). The long fasting period can also make it more tempting to binge after a fast. This can be easily fixed\u2026 but it takes a lot of self-control, which some people lack.<\/p>\n

RELATED: <\/strong>Does Fasted Cardio Really Burn More Fat?<\/a><\/p>\n

3. <\/b>The Warrior Diet<\/b><\/a><\/b><\/h3>\n

Started by: <\/b>Ori Hofmekler
Best for: <\/b>People who like following rules. <\/b>The devoted.<\/p>\n

<\/b>How It Works: <\/b>Warriors-in-training can expect to fast for about 20 hours every day and eat one large meal<\/a> every night. What you eat and when you eat it within that large meal is also key to this method. The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms and that our species are \u201cnocturnal eaters, inherently programmed for night eating.\u201d<\/p>\n

The fasting phase of The Warrior Diet is really more about \u201cundereating.\u201d During the 20-hour fast, you can eat a few servings of raw fruit or veggies, fresh juice, and a few servings of protein, if desired. This is supposed to maximize the Sympathetic Nervous System\u2019s \u201cfight or flight\u201d response, which is intended to promote alertness, boost energy, and stimulate fat burning.<\/p>\n

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The four-hour eating window \u2014 which Hofmekler refers to as the \u201covereating\u201d phase \u2014 is at night in order to maximize the Parasympathetic Nervous System\u2019s ability to help the body recuperate, promoting calm, relaxation and digestion, while also allowing the body to use the nutrients consumed for repair and growth. Eating at night may also help <\/i>the body produce hormones and burn fat during the day, according to Hofmekler. During these four hours, the order in which you eat specific food groups matters, too. Hofmelker says to start with veggies, protein and fat. After finishing those groups, only if you are still hungry you should tack on some carbohydrates.<\/p>\n

Pros: <\/b>Many have gravitated toward this diet because the \u201cfasting\u201d period still allows you to eat a few small snacks<\/a>, which can make it easier to get through. As the methodology explains, many practitioners also report increased energy levels and fat loss.<\/p>\n

Cons: <\/b>Even though it\u2019s nice to eat a few snacks rather than go without any food for 20-plus hours, the guidelines for what you need to eat (and when) can be hard to follow long-term. The strict schedule and meal plan<\/a> may also interfere with social gatherings. Additionally, eating one main meal at night \u2014 while following strict guidelines of what to eat, and in what order \u2014 can be tough. It’s especially hard for those who prefer not to eat large meals late in the day.<\/p>\n

RELATED: <\/strong>Want to Try a Fasting Diet? 6 Questions to Ask Yourself<\/a><\/p>\n

4. <\/b>Fat Loss Forever<\/b><\/a> <\/b><\/h3>\n

Started by: <\/b>John Romaniello and Dan Go
Best for: <\/b>Gym rats who love cheat days.<\/p>\n

<\/b>How It Works<\/b>: This method takes the best parts of Eat Stop Eat, The Warrior Diet and Leangains, and combines it all into one plan<\/a>. You also get one cheat day each week (yay!) \u2014 followed by a 36-hour fast (which may be not-so-yay for some). After that, the remainder of the seven-day cycle is split up between the different fasting protocols.<\/p>\n

Romaniello and Go suggest saving the longest fasts for your busiest days, allowing you to focus on being productive. The plan also includes training programs (using bodyweight<\/a> and free weights) to help participants reach maximum fat loss in the simplest way possible.<\/p>\n

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Pros: <\/b>According to the founders, while everyone is technically fasting every day \u2014 during the hours when we\u2019re not eating \u2014 most of us do so haphazardly, which makes it harder to reap the rewards. Fat Loss Forever offers a seven-day schedule for fasting so that the body can get used to this structured timetable and reap the most benefit from the fasting periods. (Plus, you get a full cheat day. And who doesn\u2019t love that?)<\/p>\n

Cons: <\/b>On the flip side, if you have a hard time handling cheat days the healthy way, this method might not be for you. Additionally, because the plan is pretty specific and the fasting\/feeding schedule varies from day to day, this method can be a bit confusing to follow. (However, the plan does come with a calendar, noting how to fast and exercise each day, which may make it easier.)<\/p>\n

RELATED:<\/strong> Want to Try a Fasting Diet? 6 Questions to Ask Yourself<\/a><\/p>\n

5. UpDayDownDay \u2122 Diet<\/a> (aka <\/b>Alternate-Day Fasting)<\/b><\/h3>\n

Started by: <\/b>James Johnson, M.D.
Best for: <\/b>Disciplined dieters with a specific goal weight.<\/p>\n

How It Works: <\/b>This one\u2019s easy: Eat very little<\/a> one day, and eat like normal the next. On the low-calorie days, that means one fifth<\/a> of your normal calorie intake. Using 2,000 or 2,500 calories (for women and men, respectively) as a guide, \u201cfasting\u201d (or \u201cdown\u201d) day should be 400 to 500 calories. Followers can use this tool<\/a> to figure out how many calories to consume on \u201clow-calorie\u201d days.<\/p>\n

To make \u201cdown\u201d days easier to stick to, Johnson recommends opting for meal replacement shakes. They\u2019re fortified with essential nutrients and you can sip them throughout the day rather than split into small meals. However, meal replacement shakes should only be used during the first two weeks of the diet \u2014 after that, you should start eating real food on \u201cdown\u201d days. The next day, eat like normal. Rinse and repeat! (Note: If working out is part of your routine, you may find it harder to hit the gym on the lower calorie days. It may be smart to keep any workouts on these days on the tamer side, or save sweat sessions<\/a> for your normal calorie days.)<\/p>\n

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Pros: <\/b>This method is all about weight loss, so if that\u2019s your main goal, this is one to take a closer look at. On average, those who cut calories by 20 to 35 percent see a loss of about two and a half pounds per week, according to the Johnson UpDayDownDay Diet<\/a> website.<\/p>\n

Cons: <\/b>While the method is pretty easy to follow, it can be easy to binge on the \u201cnormal\u201d day. The best way to stay on track is planning your meals ahead of time as often as possible. Then you\u2019re not caught at the drive-through or all-you-can-eat buffet with a grumbling belly.<\/p>\n

RELATED: <\/strong>Should I Eat After Every Workout? Experts Weigh In<\/a><\/p>\n

Of course, fasting \u2014 regardless of the method \u2014 isn\u2019t for everyone. If you have any medical conditions or special dietary requirements, it\u2019s smart to consult a doctor before giving intermittent fasting a shot. Anyone who tries it should also plan to be highly self-aware while fasting. If it\u2019s not agreeing with you, or if you need to eat a little something to hold you over, that\u2019s just fine. It takes our bodies time to adjust, and some require more than others. Keep in mind that hormones can make it harder for women to follow a fasting plan than for men. \u201cBe cautious at first, and start slowly [with a shorter fast],\u201d Shanks recommends. If it doesn\u2019t make you feel better, try something different, or accept the fact that maybe fasting isn\u2019t for you.<\/p>\n

5 Tips for Starting Your First Fast<\/b><\/h3>\n

If you do give fasting a try, keep these general tips in mind:<\/p>\n