Time-restricted fasting is likely the most popular IF method. This approach is carried out by eating and fasting during specific time frames each day. A person will consume their daily calories during their “eating window” followed by a period of fasting.
The 16:8 time-restricted option allows you to consume calories during an 8-hour window of time. Followed by, a 16 hour fasting period. The established “eating window” time period is up to you. 11:00am – 6:00pm, 12:00 pm – 8:00 pm, etc. Once your eating window closes, you then fast until your eating window opens the following day.
16:8 is not the only time-restricted fasting option. Some people begin with a 12:12 window; 12 hour eating window followed by 12 hours of fasting. 7:00am-7:00pm, 1:00pm-1:00am, etc.
The fasting ratio and eating window can be any timeframe that works best for a person’s schedule and lifestyle. Most consider this the simplest and most convenient IF method due to its flexibility and easy scheduling.
This IF method is slightly more advanced than time-restricted fasting. It’s recommended to begin with time-restricted prior to attempting modified fasting.
This approach is carried out by eating normally for five days, followed by two fasting days (5:2).
During the two day fasting period you are allowed to consume minimal calories; 500 or less per day. Whether you consume all 500 each day during one sitting or multiple, the choice is yours.
This is an IF method which most people are familiar with, it involves alternating fasting and eating days. It’s also known as the “24 hour fast”.
This approach is carried out by fasting for a minimal 24 hour period any time during the week. Some people will push the fasting time to 36 hours however, 24 is the most commonly practiced.
Select the time period and day you will fast and only consume water for a full 24 hour period.
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