Curious About Intermittent Fasting? How To Choose A Fast That Works For You

Intermittent Fasting (IF) is a way of eating that incorporates various dietary patterns. It is growing in popularity as it is associated with numerous health benefits. Because health is not one size fits all, picking the right type of fast makes a world of difference; after all, you want to make sure your fast aligns with your lifestyle and goals. Today, we’ll examine a few different types of fasts and provide some tips to help you understand which one might be right for you.

3 Different Types of Fasting Methods

1. Time Restricted Eating (TRE)

A well-known favorite in the intermittent fasting (IF) community is Time Restricted Eating (TRE). This fasting pattern involves a feasting and fasting window that can last anywhere between fourteen to twenty hours. Some fasts may be shorter depending on personal preference.

• The 12:12 IF approach refers to a 24-hour time period where someone fasts for 12 consecutive hours and then feasts (eats) during the remaining 12-hour window. This approach may be ideal for beginners because it may require the least amount of adjusting. People may need to eat dinner earlier than usual or stop snacking after dinner.   An example of this option would be to eat from 7:00 a.m. to 7:00 p.m. and fast from 7:00 p.m. to 7:00 a.m.
• The 14:10 IF approach may be ideal for someone who wants to transition into a longer fasting period. People who follow this eating plan will fast for 14 hours a day and consume all of their calories during the remaining 10 hours.  Your feasting window may begin at 9:00 a.m. and end at 7:00 p.m.
• The 16:8 IF approach is the most attractive. For this approach, someone fasts for 16 consecutive hours and then feasts for 8 hours. This approach may be suitable for someone who is accustomed to fasting for long periods of time. This option is popular among those who tend to skip breakfast, as your first meal would begin around 11:00 a.m. and you would stop eating around 7:00 p.m.

 

2. 5:2 Method

Next, let’s look at the 5:2 Method eating pattern. This fasting pattern involves eating as you usually do for five days of the week and limiting caloric intake for the remaining two days. Your calorie intake is noticeably restricted—not prohibited—for those two days. Also, note that you are free to pick the two days you want to limit caloric intake. This is because the day of the week is not what’s important so much as the ratio of eating to fasting days.  

3. Eat Stop Eat Method

Finally, there is the Eat Stop Eat Method of IF. The Eat Stop Eat Method originated with the research of Brad Pilon. Pilon promotes alternate or consecutive days of fasting. According to Pilon’s website, “with Eat Stop Eat, your fasting is flexible,” which could be important for your personal IF journey. Whether you choose alternate-day fasting or fasting for two consecutive days will depend on your personal preferences.

Which Fast Is Right For Me?

When deciding which fast to follow, start by understanding which of the three types of fasting methods align best with your schedule and availability. For instance, if you’d like to continue participating in nightly family dinners then the TRE method might be right for you because this fast allows you to adjust your eating window. 

No matter which fast you choose, here is a list of general do’s and don’ts to consider:

• Do check in with your health care provider to see if fasting is right for you. You may be on medications that can impact fasting, such as those that require food with intake. 
• Do focus on eating nutrient-dense foods. 
• Do start slow. Small changes are most commonly associated with sustainable change. You can ease into fasting by beginning with an eight-hour fasting window, increasing to ten, twelve, and sixteen-hour windows as it makes sense for you.
• Do still eat within your calorie budget. If weight loss is part of your goal with IF, eating above your calorie budget is counterproductive. To know how many calories you’re consuming while practicing an IF dietary approach, use the Lose It! App. Seamlessly set up what fasting schedule you’d like to follow, manage what days and times, and what meals you can eat on fasting days. Tracking your calories this way allows you to make informed decisions as you work toward reaching your personal weight-related goals. 
• Don’t ignore what your body is telling you. Pay attention to your energy levels, mental acuity, and the quality and amount of sleep you get.

Which Hours Are Best For Fasting?

When it comes to TRE, the 16:8 fast/feast window is the most popular fast, but it’s not for everyone. If you’re a beginner, consider starting with a 12:12 fast/feast window and work your way up from there.

For example, if you’re following a 12:12 fast/feast schedule (and you like to eat a later dinner with the family), you could plan to finish your last meal at eight-thirty p.m. and fast until eight-thirty a.m. the following day. Because it’s okay to manage and update your fasting and feasting times (there’s no one-size-fits-all), remember to constantly check in with yourself by asking these questions: 

• How do I feel during fasting/feasting?
• Are my energy levels helping or hindering my day? 
• Is my fast yielding the results I am looking for?  

If you’re not pleased with your answers to these questions, you may need to inform your health care provider and change your fasting interval.

What Does a Sample Day of Eating Look Like?

Since the 16:8-hour fast/feast window is the most popular TRE method, here’s what an eating schedule might look like: 

• Fasting: 8:00 a.m.: Black coffee with a dash of cinnamon and 8 oz of water

• Fasting: 10:00 a.m.: Lemon water

• Feasting: 12:00 p.m.: Grilled chicken breast, baked sweet potato wedges, asparagus, unsweetened iced tea, and a small fruit salad

• Feasting: 3:00 p.m.: Pre-workout smoothie: Banana, blueberries, unsweetened almond milk, and a scoop of your favorite protein powder

• Feasting: 5:00 p.m.: Post-workout snack: Half of a peanut butter sandwich on whole-grain bread

• Feasting: 7:15 p.m.: Chicken and eggplant parmesan with steamed broccoli, angel hair pasta, and avocado-chocolate mousse for dessert

• Fasting: 8:00 p.m.: Begin fasting 

 

The Bottom Line 

Intermittent fasting (IF) does not have to be complicated. Once you find a time that works for you, consistency will help you see the benefits and reach your goals. If you’re a beginner, start slow and gradually work your way up to the fast you’re most comfortable with. Remember, everyone is different.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always consult your medical provider before changing your dietary approach and eating habits.