Types of Fasting Methods

The methods below build, from the least amount of fasting to multiday fasting.

A) Fast Between Meals– No eating food, only water between meals.

B) Spontaneous Meal Skipping– Skip a meal every so often. From once a week to daily.

C) Intermittent Fasting (Not Eat:Eat) / Time Restricted Eating

• 8:16 (basically sleep),
• 12:12 (half day),
• 14:10 (least disruptive for women),
• 16:8,
• 20:4,
• OMAD (One-Meal-A-Day)
  

D) Full-Day Fast

• 24-hour Fast (Only water for 24 hours once a week)

E) Multi-day per Week Full Day Fast

• Eat-Stop-Eat – Water fast up to two days per week
• Alternate Day – Fasting 24 hours every other day
  

F) Continuous Fasting

• 3-Day,
• 4-day,
• 7-Day,
• 15-Day,
• 16-Day+ – these usually include some supplements and other nutritional aids.

Read here about the experience and benefits.

G) Alternates – Reduced Calorie “Fasting” (Not fasting when you eat, is it?)*

• 5:2 – Reduce to 600 calories or below twice a week
• Alternate Day Modified – Same as 5:2 just done every other day
• Warrior Diet – Like IF 20:4, except you, can eat a minimal amount of raw vegetables or raw fruit during your 20 hours and a full meal of vegetables, proteins, and healthful fats (aka paleo) (at night?!?) in your 4-hour window.