Fast for 12 hours a day
Here a person needs to adhere to a 12-hour fasting window every day.
Fasting for 10 to 16 hours causes the body to burn its fat stores into energy, hence encourages weight loss.
This type of intermittent fasting is good for beginners because the fasting period is short and most of it occurs when you are asleep.
Include the period of sleeping in the fasting window.
Example; A person could fast between 8 p.m and 8 a.m. They should finish their dinner before 8.pm and wait until 8 a.m to take their breakfast.
Fasting for 16 hours
Fasting for 16 hours a day, leaving an eating window of 8 hours is called 16:8 method.
Men fast for 16 hours and women for 14 hours.
Here people usually finish their dinner by 8 p.m and then skip breakfast the next day until noon when they eat again.
Fasting for 2 days a week
This is the 5:2 diet. You eat a healthy amount of food for 5 days and then reduce your calorie intake on the 2 days.
You may separate the 2 days, for example, you may restrict your calorie intake on a Wednesday and Saturday, and eat normally the rest of the 5 days. There should be 1 non-fasting day between fasting days.
Alternate day fasting
Alternate day fasting has several variations, which involves fasting every other day.
Some people may prefer avoidance of solid foods on fasting days, while others eat up to 500 calories.
On feeding days people prefer to eat as much as they want.
It is effective for weight loss and heart health.
It may be difficult to maintain this kind of fasting in the long term.
A weekly 24-hour fast
This involves fasting completely for 1 or 2 days a week.
It is known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch.
You could have water, tea, and any non-calorie drinks during the fasting period.
After the fast people should return to their normal eating on the non- fasting days.
A 24 hour-hour fast can cause fatigue, headache or irritability but these effects become less extreme over time as the body adjusts to this new pattern of eating.
Try the 12 hours or 16 hours before transitioning to the 24 hour –fast
It involves occasionally skipping meals, it may be good with beginners.
Here people decide which meal to skip depending on their level of hunger or time restraints, though it is advisable to eat healthy food at each meal.
People using this intermittent fasting will eat when hungry and skip meals when they are not.
This may feel more natural than the rest of the other fasting methods.
The warrior Diet
Involves eating very little, usually fruits and vegetables, during a 20 hour fasting period, then one large meal at night.
The eating window is usually only for four hours.
This may be best for people who have tried other forms of fasting already.