6 Best Ways Of Intermittent Fasting

What Is Intermittent Fasting?

Intermittent fasting is being recognised as a potent method for improving overall health. Instead of focusing on food, intermittent fasting focuses on meal timing to improve blood sugar, metabolism, and weight management.

This approach to eating is not just about skipping meals; it’s about creating a balanced rhythm that aligns with your body’s natural processes. Intermittent fasting provides a flexible and sustainable method for achieving various health goals, such as weight loss and increased energy levels.

1. The 12-Hour Fast (ONF)

The 12-hour fast is a fantastic starting point for anyone new to intermittent fasting, offering a gentle introduction to the practice. Often referred to as an ONF, or overnight fast, this approach involves choosing a 12-hour window each day where you abstain from food.

It’s a simple yet effective way to begin fasting, as it aligns naturally with our body’s rhythms, especially when most of the fasting period occurs during sleep. For those who have never tried fasting before, this partial fasting plan provides a manageable and sustainable entry point.

The 12-hour fast not only helps you ease into the routine of fasting but also teaches you to distinguish between true hunger and cravings. Once you become comfortable with this method, it can serve as a solid foundation, allowing you to transition more confidently into more advanced forms of intermittent fasting.

This is because:

Personally, I find it beneficial to avoid eating after my main evening meal, which I typically have around 6:00 to 7:00 p.m. I usually have breakfast around 7:00 to 8:00 a.m., effectively giving my digestive system a 12-hour break from food each day.

The key to success with this fasting method is to avoid any food or snacks after your evening meal. This approach not only gives your digestive system a well-deserved rest but also allows your body to reset and heal during the fasting period. When you consistently follow this routine, you may notice significant positive changes in your health, as the body’s natural repair mechanisms kick into gear.

2. The 16/8-Hour Fasting Method (The Leangains Diet)

Leangains is a nutrition and training system founded by Swedish nutritionist Martin Berkhan in 2008. This approach is where the popular “16:8” style of intermittent fasting originates. In this system, individuals fast daily for 16 hours, with an eating window limited to the remaining 8 hours.

For many, this means skipping breakfast and not eating after dinner until lunch the next day. To make the most of this method, it’s important to finish your evening meal by 8:00 p.m. If you do experience a tendency to overeat during the 8-hour eating window, this usually stabilizes over time.

While the Lean Gains approach typically involves a 16-hour fast for men and a 14-hour fast for women, individual needs may vary. This method can be considered a step up from the 12/12 fasting approach, offering a longer fasting period without excessive discomfort.

If you’re not seeing the desired results with the 12-hour fast, transitioning to the 16/8 method may be beneficial. Contrary to the belief that fasting interferes with a busy lifestyle, recent studies have shown that the 16/8 method is both feasible and well-accepted, even among those with regular employment (Kesztyüs 2021).

The advantages of the 16/8 fast are:

3. Fasting Alternate Days (ADF)

Alternate-Day Fasting (ADF) involves fasting every other day, with several variations to fit different lifestyles. This method can be highly effective for those looking to significantly reduce their caloric intake without a daily commitment. The 24-hour ADF is particularly useful for short-term adjustments, such as during travel. For instance, users might find this regimen helpful like I do when crossing time zones, like traveling from New Zealand to the United States, where it can align with natural time shifts.

The core principle of ADF is straightforward: you alternate between days of eating normally and days of fasting or consuming very few calories. This approach can lead to benefits such as improved metabolic health, weight loss, and easier management of food intake.

One advantage of ADF is its flexibility. On fasting days, individuals typically consume very few calories or none at all, while on eating days, they can resume a normal diet. This flexibility makes it a practical option for many people, including those who travel frequently.

However, it’s important to consider how this method fits into your overall lifestyle and health goals. While ADF can be beneficial, it’s crucial to listen to your body and adjust the approach as needed, especially when integrating it with other aspects of your routine or diet.

There are two fundamental ways we can approach the ADF.

You can either:

Alternate-Day Fasting involves a cycle of fasting every other day, with eating normally on non-fasting days. This method offers flexibility, allowing you to enjoy regular meals and snacks on non-fasting days. However, it’s important to avoid overeating or excessive calorie consumption on these days, as this could counteract the benefits of fasting.

One of the advantages of ADF is that it helps differentiate between true hunger and cravings. It encourages self-restraint and mindful eating, providing a valuable opportunity to understand and manage your hunger signals better.

While ADF can be effective for short-term weight loss and health improvements, it may not be suitable for beginners or those with specific medical conditions. For newcomers to fasting, starting with a simpler approach like the 12-hour fast is advisable before progressing to more advanced methods like ADF.

ADF may pose challenges for individuals with certain health conditions, such as diabetes, heart disease, or cancer, and should only be undertaken with medical supervision.

Research supports the efficacy of ADF for weight loss and improved health markers. An older study found that participants lost an average of 5.2 kilograms (about 11 pounds) over 12 weeks. (Varady 2013)

More recent meta-analyses have shown significant reductions in weight, body mass index, cholesterol levels, lean mass, blood pressure, and total calorie intake among those practicing ADF compared to control groups. This suggests that ADF can be a viable strategy for weight management and improving health indicators in both obese and normal-weight individuals. (Cui 2020)

4. The Two-Day A Week Fast (5:2 Diet)

The 5:2 Diet is a popular form of intermittent fasting that first gained attention in 2012. Also known as the Fast Diet, this regimen involves eating normally for five days of the week while significantly restricting calories on two non-consecutive days.

On fasting days, participants consume only about 500-600 calories, depending on gender. Mosley suggests that women can lose up to 1 pound per week, while men may lose slightly more. Although there are no specific dietary restrictions on non-fasting days, Mosley advises maintaining a healthy and balanced diet to complement the fasting days.

The 5:2 Diet is appreciated for its flexibility, allowing individuals to eat normally most days while benefiting from the metabolic and weight management advantages of intermittent fasting.

The 5:2 Diet Plan

Rapid weight loss strategies can often lead to disappointment and are usually ineffective in the long run. I’ve seen many patients attempt to lose weight quickly for events, only to be disheartened by unsatisfactory results.

Rushing into a fast or trying to lose weight too quickly can lead to unwanted symptoms like headaches, irritability, and digestive issues, which may overshadow your event if not timed correctly. Plan ahead and allow ample time between starting a 5:2 fast and any upcoming significant event.

Remember to drink plenty of water and consider herbal teas to avoid dehydration, which can cause headaches and fatigue.

Ultimately, any weight loss plan should prioritise overall health and well-being over quick results. For special occasions like weddings or vacations, setting realistic, achievable goals and focusing on long-term lifestyle changes will likely yield the best and most sustainable outcomes.

What To Eat on 5:2 Fasting Days

On fasting days, there are no strict rules about what to eat, but it’s crucial to avoid poor food choices. The temptation to indulge in less nutritious foods can be strong, especially if you experience low blood sugar levels.

Many people, especially those in demanding professions like IT or business, find it effective to eat three light meals a day or to skip breakfast and have two substantial meals—lunch and dinner.

Given the calorie limits—600 calories per day for men and 500 for women—it’s important to make thoughtful food choices. Everyone has their own protein preferences, so it’s essential to find what works best for you within these limits.

I’ve found the following foods and snacks to be good choices on fasting days:

Care Should Be Taken With The 5:2 Fast

As a naturopath, I’ve always approached fasting with caution. While intermittent fasting can be beneficial and safe for many, it’s not suitable for everyone. Here are some individuals who should exercise caution or avoid fasting unless under professional guidance:

5. The Eat-Stop-Eat Diet (Weekly 24-Hr Fast)

The Eat-Stop-Eat Diet involves fasting for one or two days each week, with no solid food consumed on fasting days. This method is akin to the 5:2 diet but requires a full 24-hour fast. Many people follow this approach by fasting from lunch to lunch or breakfast to breakfast, eating normally the following day or two, and then fasting again for another 24 hours.

The Stop-Eat-Stop Diet Plan

Inexperienced Need To Be Careful With The Stop-Eat-Stop Fast

There are a few challenges associated with the Stop-Eat-Stop approach due to the extended fasting period. For those new to fasting, attempting a full 24-hour fast might be overwhelming. It’s often beneficial to start with shorter fasting periods, such as a 12-hour or 16-hour fast, before committing to a full-day fast.

As a naturopath with extensive experience in fasting both personally and professionally, I generally recommend beginning with shorter fasting windows, like the 16/8 or 5:2 methods, rather than diving into the Eat-Stop-Eat approach.

A complete 24-hour fast can be challenging, especially for beginners, and may lead to fatigue, headaches, irritability, or even exhaustion. With time and repeated practice, these symptoms usually diminish as the body adapts to the new eating pattern.

Meeting your body’s nutritional needs is easier with shorter fasting windows, reducing the risk of negative effects. I wouldn’t advise starting with a 24-hour fast, especially if you have a busy work schedule.

Instead, begin with shorter fasting periods to build experience and find what works best for you. If you decide to try the Eat-Stop-Eat method, pay close attention to how your body responds. If the fasting method makes you feel significantly better, you’re likely on the right track. If not, it might be time to reconsider your approach.

6. The Warrior Diet

The Warrior Diet is another example of an intermittent fasting plan that alternates between periods of eating and fasting, but it’s tougher than most fasting approaches to eating. The Warrior fasting diet was developed by former Israeli Special Forces member Ori Hofmekler in 2001, a fitness expert, who popularised this way of fasting in his book “The Warrior Diet.”

Hofmekler based his plan on survival science and how ancient warriors used to eat; they would go hungry during the day and then indulge during a short period of time in a large meal at night.

Hofmekler believes that by putting our body under stress from consuming less food, it can help improve the way we eat, feel, and perform. He further believes the Warrior way of eating reshapes our body and mind, activating our natural inborn survival instincts.

Hofmekler advocates that the best way to achieve robust health and a lean, strong body is to follow a fasting pattern inspired by ancient warriors. This method involves working during the day and consuming minimal food (undereating) before eating a substantial meal within a four-hour window at night. His argument is supported by historical evidence, extensive personal experience, and scientific research.

Proponents of this fasting approach report benefits such as fat burning, improved concentration, increased energy levels, and enhanced cellular repair. From my own experience with a similar eating pattern—eating very lightly during the day and having my main meal no later than 7:00 p.m., with no snacking afterward—I can attest to its effectiveness. It can take several weeks to adapt to this way of eating, but many find it worthwhile.

Contrary to some online opinions, I don’t consider the Warrior Diet to be as “extreme” as it’s often portrayed. As with any fasting plan, the level of extremity is a personal choice. It’s important to tailor any diet, including the Warrior Diet, to suit your individual needs.

Some people may fully embrace the Warrior Diet, while others might adapt it to fit their lifestyle, as I have. Although I no longer follow this diet strictly, I still practice eating lightly during the day and having my main meal between 6:00 p.m. and 7:00 p.m. Generally, I prefer having one or two substantial meals and a few quality snacks, which has positively impacted my gut health and overall well-being. Are you eating too much or too often?

Next, let’s explore the Warrior Diet plan in detail and discuss how to transition smoothly into this eating pattern. I’ll provide examples and tips on how to ease into the Warrior Diet without causing gut issues, especially if you’ve been consuming a lot of ultra-processed foods prior to starting.

The Warrior Diet Typically Includes The Following 2-Phase Daily Protocol

This is a more thorough explanation of the daily schedule for the Warrior Diet:

Warrior Diet 3-Week Preparation

There are many ways to implement the Warrior Diet, and I’ll soon outline one method along with a few variations. It’s crucial to customize this fasting plan to fit your specific needs, but I highly recommend following Hofmekler’s three-week diet preparation before starting the Warrior Diet, especially if you plan to adopt this fasting approach long-term.

Hofmekler suggests that to maximise fat-burning and overall effectiveness, you should adhere to his three-week, three-stage plan. Additionally, I recommend focusing on improving your gut function (microbiome) during this preparatory period. This will enhance your experience and outcomes as you transition into the Warrior Diet.

It’s important to get your gut in a healthy and balanced position at the beginning, and it’s why I recommend for those who contemplate this way of eating the following tips:

Stage 1 – Cleanse or Detox (The First Week)

What to eat during the “under-eating” phase (for 20 hours of the day)

In the first week, avoid heavier meat proteins such as beef, pork, chicken, and fish. Instead, focus on easier-to-digest foods. Increase your intake of high-fiber foods, including fruits and vegetables, and stay well-hydrated. Take probiotics and digestive enzymes twice daily with snacks to support your gut health.Here’s a few examples of snacks:

What to eat during the “over-eating” phase (for 4 hours of the day)

From dinner time, you can eat as much as you want, but only within a four-hour window. However, it’s important to avoid digestive discomfort from overeating. To prevent this, slow down your eating pace and ensure you’re chewing your food thoroughly.

Avoid ultra-processed foods, particularly those containing added sugars. Begin your evening meal with a fresh salad featuring a variety of vegetables, and dress it with a little flaxseed oil or extra-virgin olive oil (EVOO), a splash of lemon juice, and a dash of apple cider vinegar (ACV). Season with fresh herbs, pepper, and salt, but steer clear of processed salad dressings, as they often contain sugars.

After your salad, enjoy a small meal rich in vegetable protein, steamed vegetables, and gluten-free grains. You might finish with a bit of yogurt or cheese.

Allow several minutes after eating for satiety signals to kick in, letting you know if you’re full. This will help prevent overeating and ensure you consume just the right amount of food.

Stage 2 – Introduce Animal Protein and More Fats (The Second Week)

What to eat during the “under-eating” phase (for 20 hours of the day)

In the second week you eat the same day-time snacks as you did in week 1:

What to eat during the “over-eating” phase (for 4 hours of the day)

From dinner time, the approach remains the same as in week one—you can eat as much as you want within a four-hour window.

In this second week, however, you’ll be replacing vegetable proteins with lean animal proteins like fish, chicken, turkey, and eggs. Additionally, you’ll increase your intake of nuts, particularly those with a higher fat content. Studies have shown that consuming a variety of raw nuts can promote satiety while maintaining stable blood glucose and insulin levels (Godwin 2019).

The best nut choices for their fat content include Brazil nuts, macadamia nuts, hazelnuts, pecans, walnuts, pine nuts, and almonds. Eating a small handful of raw (unsalted and unroasted) nuts each evening helps control appetite by regulating the satiety hormone leptin. To achieve the best results, chew your nuts thoroughly, and limit peanuts, as they are easy to overeat.

During this intermediate stage, gradually reduce and eventually avoid high-carb, starchy, and sweet vegetables and fruits. The goal is to train your body to generate energy from proteins and fats rather than relying on carbohydrate-rich foods like bread, wheat products, pasta, pumpkin, potatoes, sweet potatoes, carrots, and peas.

Here’s a list of suitable food choices for week 2:

Stage 3 – High Carb/High Protein Cycling (The Third Week)

In this third induction week of the Warrior fasting diet, you alternate from one or two days on a low carb and high protein diet, to one or two days on a high carb and low protein diet.

What to eat during the “under-eating” phase (for 20 hours of the day)

In the third week you eat the same day-time snacks as you did in week 1 and 2, regardless if you are on high-carb or low carb/high protein days:

What to eat during the “over-eating” phase (for 4 hours of the day)

High-Carb Days: Start with your usual salad, dressed with a natural homemade mix of olive oil, vinegar, and lemon juice. Follow this with a small portion of animal protein and some steamed or cooked vegetables. For your main carbohydrate, choose one of the following: corn, potatoes, pumpkin, butternut squash, peas, wholemeal pasta, oats, brown rice, or quinoa.

Low-Carb/High-Protein Days: Begin with your salad as usual. Then, consume a portion of animal protein—fish, chicken, beef, etc.—ranging from 8 to 12 ounces (226 to 340 grams). Accompany this with a small serving of cooked green vegetables that are not starchy or high in carbohydrates. Try to avoid grains and starches if possible.

Hofmekler recommends that after completing the three-week induction phase, participants can rotate between high-carb and high-protein phases as they gain more experience and determine what suits them best.

A common question is whether alcohol can be consumed on the Warrior fasting diet. With experience, a glass of wine can be enjoyed with a high-protein meal, but beer and spirits are not recommended.

Warrior Diet Meal Plan

On the Warrior regimen, people generally under-eat for 20 hours of the day and can then eat as much as they want during a four-hour period in the evening. Hofmekler recommends waiting at least 20 minutes between meals at night to give the body sufficient time to create satiety signals.

Unlike other intermittent fasting diet plans, the Warrior Diet requires a few weeks of preparation to achieve the best results. Hofmekler suggests an initial three-week structured diet plan broken up into several phases. Preparing for this diet is crucial, much like the approach recommended in our Candida Cleanse program for gut health issues.

During the 20-hour fasting period, those following the Warrior fast are advised to drink plenty of non-caloric, sugar-free fluids and consume very small amounts of fresh fruits, vegetables, hard-boiled eggs, dairy products like yogurt, and raw or lightly steamed vegetables. After the 20-hour fast, there is a four-hour window where individuals can eat whatever they like. However, it’s recommended to choose natural, organic, and unprocessed foods for the best results.

Warrior Diet Benefits

Warrior Diet Drawbacks

Challenging: Fasting for 20 hours can be particularly challenging for some individuals, especially those with strict dietary requirements or busy schedules. The limitation to very light snacks during the day may not be feasible for everyone.

Nutrient Deficiency: The under-eating phase might make it difficult to obtain all necessary nutrients daily. Therefore, taking a daily multivitamin is recommended to help cover any potential gaps in nutrition.

Not Appropriate for Everyone: This diet is not suitable for everyone. Pregnant or nursing mothers, individuals with certain medical conditions, or those with a history of eating disorders should avoid this diet and seek professional advice before making any significant dietary changes.

Intermittent Warrior Diet Fasting Conclusions

When it comes to intermittent fasting, it’s crucial to recognise that the Warrior Diet may not be suitable for everyone. Sometimes, sticking to simpler fasting methods is the better choice.

From my clinical experience, I’ve observed that individuals respond differently to fasting. What may be safe and effective for one person might not be for another. Therefore, if you are uncertain, have concerns, or have a medical condition but want to explore fasting, it’s best to consult with your healthcare professional before starting any fasting program. For many, fasting may still be a viable option, but gaining experience and understanding your body’s needs is essential.

For those new to fasting, I recommend beginning with a simple overnight fast—no food or snacks after supper until breakfast the following day. This basic approach alone can be a profound game-changer for many people. Once you get accustomed to the “tummy rumble” and see it as a positive sign, you’ll be well on your way to successfully incorporating fasting into your lifestyle.