Weight Loss

7 Types of Intermittent Fasting for Weight Loss

WHAT ARE THE 7 TYPES OF INTERMITTENT FASTING?

types of intermittent fasting table full of healthy food

You may have heard of Intermittent Fasting.  You may be wondering what types of intermittent fasting are there? Which type would I choose? 

There are 7 types of Intermittent Fasting in this post that I will be talking about.

If you haven’t heard of it, you may be asking….What is Intermittent Fasting? First of all, Intermittent fasting is not a diet plan. 

It is an eating pattern that has a time frame of not eating mixed with a time frame where you can eat. 

Dr. Berg explains it in more detail in the video to the right.

In this post, I am going to go over the 7 types of intermittent fasting. 

I will give you some facts  and opinions so you can decide for yourself which one would be most effective for your weight loss journey.

Here are the 7 types of intermittent fasting we will be looking into:

  1.  Spontaneous fasting /Skipping meals
  2.  Alternate day fasting (Stop Eat Stop)
  3.  24 Hour Fast
  4.  36 Hour Fast
  5.  5:2 Fast  
  6.  16:8 Fast
  7. 20:4 Fast

The last 3 types of intermittent fasting seem to be the most common when you hear about fasting.

I will go through the others as well to give you a little insight to all the options. 

Let’s begin shall we?!

Spontaneous Fasting/Skipping Meals

someone snacking at their desk working on their laptop

This is a type of fasting for anyone that is thinking about intermittent fasting and wants a less restricted way of fasting. Basically for this type of intermittent fasting, if you don’t feel hungry at mealtime, you skip the meal! 

Our bodies have been trained to eat 2-3 meals a day, plus snacks in between meals.  In reality, our bodies don’t necessarily need to be filled constantly with food all day. 

Most times, we choose to eat because that’s what our bodies have been trained to do. Sometimes we’re not even hungry, but we grab a snack because we see something we want. 

We crave it rather than something we may not even be hungry for at the time!

Your body will not starve if you skip a meal here and there! 

This method may be something for beginners to explore a bit if you are looking for a gradual approach to intermittent fasting.

Alternate Day Fasting(Stop Eat Stop)

This type of intermittent fasting is known as a more extreme type of fasting. 

Here’s a link that talks more about this type of fasting if you’re interested in learning more.

It involves eating normally one day and fasting then next. 

The day of fasting you can have no calories or a limit of 500 calories.

This method of fasting can have some good weight loss results.

For me personally, I would find it hard to stick to every other day. 

I like a consistent routine that I can follow the same every day. 

I find more success for me personally rather than every other day. 

But that’s me! 

Someone else may say “Hey…this fasting method would be great for me!” 

Whatever works best for weight loss for you specifically…that’s the best choice for you!

This article gives you a complete guide to the Stop Eat Stop Method of Fasting.

sign says stop

24 Hour Fast

sign says 24 hours

This type of intermittent fasting is normally done once a week. It involves 6 days of normal eating and 1 full day of fasting. 

This is a quick rundown on how the 24 hour fast works. You eat one of your meals whether you decide on breakfast, lunch, or supper. After you have finished your meal, your 24 fast begins.

You don’t eat for 24 hours then after the time period, you have a healthy meal to end your fast. 

Here are 8 benefits to the 24 hour fast.

But…How does the 24 Hour Fast help with weight loss?

When you don’t eat for a day, your body is forced to use its stored up energy. This means you lose weight.  

Fasting is a great way to detox and cleanse the body. This also improves your overall health. This fast helps to burn fat and helps you lose weight by reducing the amount of calories in your body. 

If you are familiar with calories, a reduction of calories leads to weight loss 

Here’s a YouTube video below about the benefits of the 24 hour Fast.

36 Hour Fast

This type of intermittent fasting involves eating dinner on day 1, fasting for all of day two. 

Then you eat breakfast on Day 3. This method can be done as much as you want, whether you choose to only do it once a week or only once a month.

If you want to learn more about the 36 hour fast, this article explains more about it.

The 36 hour fast is a longer version of the 24 hour fast.

Here are 10 benefits of the 36 Hour fast.

Personally, this type of fast wouldn’t be what I would choose either. I think I would get confused going longer than 24 hours and end up mixing up what meal I was supposed to eat! 

But, that’s me! 

Maybe this type of fast would be something for you. Everyone has a preference.

If you want to find out more on how to do the 36 hour fast, check out the video below.

Now, let’s get into the 3 most common types of intermittent fasting.

5:2 Fast

This type of intermittent fasting involves extremely limited calories.

(500-600 calories a day) for 2 days a week and eating normally for 5 days. The 5 days you are able to eat should be filled with healthy choices and staying within your calorie range. 

I found an article that has some great information about the 5:2 fasting method and even provides a sample meal plan for you.

I have considered this type of intermittent fasting for myself, but I really wasn’t sure if I could do it. Going from eating normally 5 days and then cutting my calories so low for the other 2 days is not something I would be able to be used to I think. 

I decided this method was not for me. I have even heard some people alternate those 2 days. For example, fast on Monday and Wednesday and the rest of the days they eat their regular calorie intake. 

I’m not sure if that would be as effective though in my opinion. From learning more about intermittent fasting, the longer you fast, the more fat your body burns. This leads to more weight loss. 

I guess it all comes down to preference as this is one of the most popular types of intermittent fasting. 

On the flip side, I posted a video where Dr. Berg recommends NOT doing the 5:2 intermittent fasting method.

If you are doing the 5:2 fast already, I would love to hear your experience in the comments below!

16:8 Fasting

This is the type of intermittent fasting I have heard about the most. I’ve been doing intermittent fasting for the past 8 months. 

Here is my experience with intermittent fasting so far

I had considered starting with this type of fast, but decided on doing the 20:4 method. I was seeing my husband have such huge success with the 20:4 so I wanted to try!

The 16:8 type of fasting involves fasting for 16 full hours and eating within an 8 hour period. This doesn’t mean you need to eat for the entire 8 hours! 

In order to see any weight loss, you would still need to make sure you are staying in your calorie range within that 8 hour eating period.

I want to add that since I started fasting, I have added apple cider vinegar to my daily routine. I found a lot of benefits in general by taking it daily.

Here is my experience with apple cider vinegar in my weight loss journey. 

In regards to taking apple cider vinegar while intermittent fasting….

Here are some great health  benefits when used together.

Whether the 16:8 fasting method is right for you is all up to what you choose to do. I am seeing huge results with the 20:4 method.

When I do reach my goal though, I plan on switching to this 16:8 method as maintenance. I have seen how successful intermittent fasting is and I know the benefits it has had on me personally.

I posted a great video on the 16:8 method. It explains everything you need to get started.

20:4 Fasting Method

picture of a warrior in armor holding sword

This is the type of intermittent fasting that I am currently doing. 

This is also called the Warrior diet. I don’t like the word diet. 

I don’t consider myself to be on a diet. It’s an eating pattern! I have been doing this type since January and seeing huge results. 

This type of fasting is definitely not for everyone! It is a bit more extreme since you are fasting daily for 20 full hours and only eating in a 4 hour time frame. 

It’s important to always stay hydrated, but especially if you’re fasting for 20 hours.  You can include green tea and black coffee during fasting hours as well. 

I have posts about why coffee helps weight loss here. Green tea is an effective drink for losing weight here. I go into more detail in my posts about 3 best drinks for weight loss.

I do still have cream in my coffee and I usually only have one cup in the morning. It doesn’t seem to break my fast, but maybe slows it down! 

I highly recommend if you can drink black coffee, it would be much more effective during your fast! I may get there, but I’m not ready to give my cream up just yet!

During your 4 hour eating window, be sure to include all your essential food. This includes good proteins, good fats, vitamins, and carbs.

I use MyFitnessPal to help monitor my progress. I downloaded their app and use it for tracking my calories, water intake, and workout routine.  

This helps me keep control of how much I’m eating in the 4 hour time frame. 

Even though it’s a 4 hour window, you’d be surprised how fast those calories add up!  Just be mindful about what you are eating during your eating window, regardless of the fasting method you choose.

Speaking of carbs, if you add keto style eating with intermittent fasting, it will give you bigger results.

I posted a video of Dr. Berg talking about doing keto and intermittent fasting if you’re interested. I may even write a post soon about combining keto and intermittent fasting!

I recently wrote a post about keto and burning belly fat here.

I mention Dr. Berg a lot in my posts about intermittent fasting. It is because he has very informative videos about it. I have gathered so much knowledge from watching him. 

It’s been very helpful in my progress so far!

SO….What Type Of Intermittent Fasting Is For You?

I just briefly went through 7 types of intermittent fasting in this post. There is so much information online about these different methods. 

There are pros and cons to each method. 

If you are thinking of trying intermittent fasting, make sure to go through each method and weigh out your options. 

Give one a try if you want to boost your weight loss.

From personal experience, I am having great weight loss success with my fasting experience and so is my husband. 

I would love to hear your thoughts on intermittent fasting and what type you would choose! 

If you’re interested in natural supplements that will help with your weight loss journey, I wrote a post here about it. 

They work well with intermittent fasting as well!

Best wishes for a happy and healthy life and all the success to you on your weight loss journey!

types of intermittent fasting. Picture of question marks

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