1. 12/12—eating across 12 hr, fasting for the other 12 hr
  2. 10/14—eating across 10 hr, fasting for the other 14 hr
  3. 16/8—eating across 8 hr, fasting for the other 16 hr
  4. Alternate day fasting—eating regularly every other day, with complete avoidance of food, or up to 500 calories, on fasting days
  5. Warrior Diet—Customarily involves a four-hour eating phase, during which the individual consumes a substantial amount of vegetables, proteins, healthy fats, and some unrefined carbohydrates, with the other 20 hours featuring complete avoidance of food or select few servings of raw fruit and vegetables. Some practitioners of the warrior diet have a large meal at night, during their four-hour eating window.
  6. 5:2—eating regularly five days weekly, and complete avoidance of food or up to 600 calories, the other two days
  7. Alternative Methods—potentially dangerous
    • 24-hour fasting
    • 36-hour fasting
    • 48-hour fasting
    • 72-hour fasting
Protracted fasting periods, like those listed above, may promote fat storage—as your body defends itself against starvation—and result in other potential health risks. Protracted fasting periods, no matter how ambitious your weight-loss goals, are not necessary. 

(Johnson, 2023)


Johnson, M.L. (2023). Six ways to do intermittent fasting. https://https://www.medicalnewstoday.com/articles/322293
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