What are The Types of Intermittent Fasting?
What are The Types of Intermittent Fasting?

Intermittent fasting is one of the popular diet types that people use to lose weight. Intermittent fasting is a diet where you eat during a certain period of the day and fast for the rest of the period. Typically, a few hours of the day are allocated for eating and the remaining period is spent in a fasted state.

What makes intermittent fasting so popular, especially among those who want to lose weight, is that it can be adapted to fit different lifestyles with its various types. By choosing a suitable type of intermittent fasting from its different variations, you can develop a sustainable eating habit for life.

An intermittent fasting diet is a popular diet that provides many benefits, such as weight loss, blood sugar regulation, and increased energy. The types of intermittent fasting can vary in terms of the hours of eating and fasting, allowing you to adjust the eating and fasting windows to fit your lifestyle. This diet can also help increase your energy levels throughout the day. "Which type of intermittent fasting is right for me?" is a question that many people who want to use this diet for weight loss ask.

16:8 Method

The 16:8 method is one of the intermittent fasting types frequently preferred by working individuals. It involves staying fast for 16 hours, including sleep time, and eating during the remaining 8 hours. For example, eating between 10:00 and 18:00 and refraining from consuming any food during the rest of the day.

5:2 Method

The 5:2 method involves eating normally for five days of the week and severely restricting calorie intake for the remaining two days. During restricted calorie days, 500 to 800 kcal can be consumed daily. It is crucial not to apply two restricted calorie days in a row for health reasons. On restricted calorie days, only a quarter of the amount of food consumed on normal days should be consumed.

12:12 Method

Also known as the circadian rhythm diet, this method involves eating during half of the day and fasting during the other half. It is easier to follow this method if the eating period coincides with the daylight hours.

Eat-Stop-Eat Method

This method involves fasting for a full 24 hours after dinner one or two days a week. It is not preferred due to its challenging nature.

Intermittent fasting types that support cardiovascular health can also help with weight control when applied regularly. However, intermittent fasting may not be suitable for everyone. Therefore, it is beneficial for individuals with health concerns to consult their physicians before implementing this nutrition method.