Intermittent fasting has become very trendy in the past few years, and several different types/methods have emerged.
Here are some of the most popular ones:
- The 16/8 Method: Fast for 16 hours each day, for example by only eating between noon and 8pm.
- Eat-Stop-Eat: Once or twice a week, don't eat anything from dinner one day, until dinner the next day (a 24 hour fast).
- The 5:2 Diet: During 2 days of the week, eat only about 500–600 calories.
Fat fasting is a great option for those who are already in ketosis or want to get into ketosis quickly. Think of it as the keto diet on steroids.
It’s also for you if you’ve been doing keto for a while and find yourself at a weight loss plateau.
In general, you only want to do a fat fast for 2-4 days, never exceeding five days.
Here’s how it goes:
- You eat 80-90% of your calories from fat only for 2-4 days
- Some people limit caloric intake to 1000-1200 calories per day
- Others will break this up into 200-250-calorie meals throughout the day
- There doesn’t seem to be an eating and fasting window involved, as long as you’re sticking to mostly fat
This may sound easier than going without any food for several days, but it’s still a challenging fast. But if you can picture yourself eating avocados and spoonfuls of cocoa butter for 3-4 days on end, this might be the fast for you.
Another way to get the benefits of caloric restriction is the Warrior Diet. Formulated by a man named Ori Hofmekler, a former member of the Israeli Special Force, the diet was meant to mimic diets of ancient warriors.
Presumably, these warriors kept their minds sharp and their waistlines slim by eating very little during the day and consuming one big meal at night.
If you follow a low-carb ketogenic diet, you may want to focus on low-carb veggies and keto snacks during the day, and one more substantial main meal at night.
You can also abstain from food entirely throughout the day and eat one large meal at night.
But, since small snacks are “allowed” before evening, this approach can be easier than forgoing food altogether. Just be sure not to overeat late at night, which can cause stomach upset and indigestion.
This type of fasting is — as the name implies — a full 24-hour fast.
That means, for 24-hours, you only consume water if you want to stay in a truly fasted state. Some people may add non-caloric beverages like coffee and tea. It’s up to you.
The timeframe of this particular intermittent fasting program is completely up to you.
You could start after dinner on say, a Tuesday evening, fast the following day, then enjoy dinner on that Wednesday evening.
As long as you don’t take in any calories for a full 24-hours, you’re fine.
This can be a good way to get into ketosis more quickly, but a 24-hour fast is also extremely challenging for most people. If you’re a beginner, you might want to start with a more moderate 12- to 16-hour fast to build up a tolerance.
Then there are many other variations.
I am personally a fan of the 16/8 method (popularized by Martin Berkhan of LeanGains), as I find it to be the simplest and the easiest to stick to.
In fact, I pretty much naturally eat this way. I am usually not very hungry in the morning, and don't feel compelled to eat until about 1 pm.