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Intermittent fasting is widely considered one of the best diet plans for weight loss because its focus on calorie restriction naturally shortens eating windows, often leading to an overall reduction in calorie intake and weight loss.
“Restricting the time during which you eat helps you create a calorie deficit, which is essential for weight loss,” says health coach Francine Willoughby. “When you fast, your insulin levels drop, allowing your body to burn fat more efficiently. Additionally, fasting increases the production of norepinephrine, a hormone that promotes fat breakdown and boosts metabolism.”
Willoughby explained that there are several different ways to fast without food, each with their own fasting and eating schedule.
Here are some of the most popular types:
16/8 method
Meal time: 8 hours
Fasting Period: 16 hours
“Typically, you skip breakfast and eat all your meals within an eight-hour window, such as midday to eight o’clock, and then fast for the remaining 16 hours, including overnight. This method is popular because it’s simple and easy to stick to,” Willoughby says.
5:2 Diet
Diet period: 5 days of regular diet
Fasting period: Eat very small meals (500-600 calories) on two non-consecutive days
“On the five non-fasting days, people eat as they normally would, and on the two fasting days, women eat around 500 calories and men eat around 600 calories. This method involves significantly reducing your calorie intake on certain days rather than fasting for an extended period of time,” Willoughby said.
Eat, stop, eat
Meal times: 1-2 times a week, 24 hour fast
Fasting period: 24 hours complete fasting
“This method involves fasting for a full 24 hours once or twice a week – for example, from dinner one day to dinner the next – and only non-calorie beverages are allowed during the fasting period,” Willoughby said.
Warrior’s Meal
Meal time: 4 hours
Fasting time: 20 hours
“The diet involves eating small amounts of raw fruit and vegetables during a 20-hour fasting period followed by one large meal within four hours in the evening. It is based on the eating patterns of ancient warriors, who ate very little during the day and feasted in the evening,” Willoughby said.
Voluntarily skipping meals
Meal times: Flexible
Fasting Period: Flexible
“With this approach, you skip meals occasionally when you don’t feel hungry or are too busy to eat. It’s an informal method without a strict schedule and is a flexible, less structured way to practice intermittent fasting,” Willoughby said.
She explained that each of these methods can be tailored to an individual’s lifestyle and preferences, making intermittent fasting a versatile and widely applicable approach to improving health and promoting weight loss.
“For best results, it’s important to choose a method that fits into your routine and that you can maintain consistently,” she said.
What can I eat while fasting?
When you’re intermittent fasting, the types of foods you can eat will depend on the eating schedule you’re following. Willoughby gave a general guide on what you should consume:
During the fasting period
During the fasting period, people usually consume no calories, although certain non-caloric beverages and very low-calorie foods are usually allowed.
*Water – essential for staying hydrated.
*Herbal Tea – Unsweetened herbal tea makes a soothing, calorie-free beverage.
*Black coffee – Coffee without cream, sugar or additives is often permitted and can help curb appetite.
* Soup – Some people consume bone broth during fasting periods for electrolytes and minimal calories.
During meals
When you break your fast and it’s time to eat, it’s important to eat a nutritious, balanced diet. Here are some suggestions:
Protein-rich foods
*Lean meats such as chicken, turkey, lean beef and pork
*Seafood such as salmon, tuna, and shrimp
*Eggs – whole eggs or egg whites
*Legumes – beans, lentils, chickpeas
Dairy products
*Greek yogurt, cottage cheese
Healthy Fats
*Nuts and seeds – almonds, walnuts, chia seeds, flaxseeds
*Avocado – a great source of healthy fats and dietary fiber
*Olive oil – for cooking and dressing
*Oily fish – salmon, mackerel, sardines
Complex carbohydrates
*Whole grains – quinoa, brown rice, oats, whole wheat
vegetables
*Leafy greens, broccoli, cauliflower, bell peppers, sweet potatoes
fruit
* Berries, apples, bananas, oranges.
