In this method, you fast for 16 hours and have an 8-hour eating window each day. For example, you might eat between 12:00 PM and 8:00 PM and then fast from 8:00 PM until noon the next day. This is one of the most common and sustainable forms of intermittent fasting.
The 5:2 method involves eating normally for five days of the week and restricting calorie intake to about 500-600 calories on the other two days. The fasting days can be spaced out during the week, such as fasting on Monday and Thursday.
This method involves fasting for 24 hours once or twice a week. For example, you might eat dinner at 7:00 PM on one day and not eat again until 7:00 PM the next day. On non-fasting days, you eat normally.
With alternate-day fasting, you alternate between a day of normal eating and a day of fasting or eating very few calories (around 500). This method can be more challenging but may offer significant benefits for some people.
The Warrior Diet involves eating small amounts of raw fruits and vegetables during the day and then eating one large meal at night, typically within a 4-hour window. For example, you might eat your main meal between 6:00 PM and 10:00 PM.