7 Ways To Do Intermittent Fasting (WHICH IS BEST?)

Are you wondering which type of fasting is best for you? Because these are the 7 different ways that you can follow an Intermittent Fasting protocol to burn fat and gain muscle, as well as other benefits.

If you're anything like me you've gotten sick of having to eat every 2 to three hours just to burn some fat and stay lean. So you might've discovered the beauty of intermittent fasting, and you're excited about seeing the results without having to meal prep all day long. But then you quickly learn that there's not just one way of doing intermittent fasting. That's where things get a little confusing because you run into terms like the lean gains protocol, the warrior diet, the alternate day fast, the 5:2 diet, keto fasting, and the one meal a day diet as well as many other protocols that ultimately leave you feeling confused as to where to begin. So today I want to show you which intermittent fasting approach is best and specifically which one will work best for you and your particular goals. Let's start first with a common type of fasting known as eat - stop - eat. With eat-stop-eat you would fast for a full 24 hours on 1 or 2 nonconsecutive days of the week. This may not sound like it's going to do much, but If you're normally eating about 1800 calories per day, that means that by fasting 2 days per week, you'll be cutting 3600 calories away from your weekly total. Most people think that you have to maintain a calorie deficit every day of the week to burn fat, but fat loss and fat gain isn't limited to 24 hour periods, it happens over the course of days, weeks, and months. To help illustrate this, if you went with a traditional daily calorie restriction approach and you subtracted 500 calories per day everyday for a week you would wind up burning 3500 calories at the end of the week. This is a hundred calories less than the 3600 calories you would burn just by fasting two days per week. (1) So this plan can be very beneficial for those of you that don't want to eat small portions everyday and don't want to feel like you're on a diet all week long. It's also great if you want to try intermittent fasting but don't want to worry about feeding and fasting windows on a daily basis. On the other hand It's not so great for those of you that cannot imagine fasting for 24 hours straight without it feeling like absolute torture. Even though you can still eat something everyday by for example eating up until 6pm, stopping, and then starting to eat again at 6pm the next day... it still might be too difficult for some people to stick to. It's also NOT a good strategy for those of you that will feel the need to binge on the days of the week that you're not fasting. The plan will only work if you eat reasonably and stay at around maintenance levels during the other 5 days of the week. Another type of fasting that's similar, but might be easier for certain people is the 5:2 diet. This is almost exactly like "eat - stop - eat" except instead of eating 0 calories twice a week you would eat around 500 calories twice a week. So based on our previous example this would leave you with a 2600 calorie deficit at the end of the week instead of 3600. This is great for people that want to ease into an "eat - stop - eat" protocol and it's also great if eating a small number of calories can help hold you over for the rest of the day. However, it's not so great for those of you that will only get hungrier after eating that small amount of calories. For example I do a lot better not eating anything at all because once I start eating I want to eat more, so if that's what you're like you may want to skip out on the 5:2 method. Another fasting strategy that's more advanced than eat - stop - eat and the 5:2 diet, is the alternate day fast. With an alternate day fast you would fast for 24 hours every other day. So rather than only fasting twice per week, you would wind up fasting anywhere from 3 to 4 days per week depending on the week. There's also a modified alternate day fast where you would still...

Research:

(1) IF does not affect whole-body glucose, lipid, or protein metabolism in healthy lean men

(2) "the absence of a compensatory increase in hunger in conjunction with an increase in sensations of fullness may contribute to the weight loss efficacy of an 8-week ADF regimen."

(3) ADF is an efficacious dietary method, and may be superior to VLCD for some patients because of ease of compliance, greater fat‐mass loss and relative preservation of fat‐free mass.

[thanosnikou]

1) 0:45 - Eat Stop Eat
2) 2:20 - 5:2
3) 3:03 - Alternate Day
4) 4:09 - Warrior
5) 5:55 - OMAD
6) 8:03 - Lean Gains 16:8
7) 9:57 - Keto

[anilb]

16/8 is the most simple and easy method to follow in my view :)

[SColella]

Bravo on the editing and clip selection. Way more entertaining then it needed to be.

Super informative too, been on 16/8 for over a year and with regular working out I’ve dropped almost 100 lbs

[krishnanaasevagar]

OMAD changed my life
I went from 86 kg to 77 kg in two months

[cesarmejia]

I do OMAD Monday through Friday, and 16:8 on the weekends. I lost 20 lbs. in 3 months and have managed to keep it off for a year now.

[HassanPoyo]

I just skip breakfast and start with lunch. Saves me carbs and sugar.

[filipjansson]

I am a person who is proud if I can make it from breakfast to lunch without snacking

[Kraayzee]

16:8 works great for me. Lost 22 lbs and feeling great.

[Metaldessert]

Let I praise you for your video editings. The good informations aside the editing of all your videos are really on point; it made me chuckle more than a couple times

[adabbas]

Why and where is the research that supports that "Women are encouraged to fast for 14 hours" instead of 16 hours?

[ironically]

I do 16:8 on my lifting days (4 days a week) and OMAD or warrior on 2 of the others days. The final day I tell myself I can eat any time but honestly i am quite addicted to fasting at least till 3pm - i feel sharp and energetic, so I never break my fast on my ‘off’ day but mentally it’s good to have that in there.

[ZoloFuFu]

I appreciate the work which is put into your short clips during the video and of course your worthy informations about fasting💪👍

[quantumparadox]

I started at a 18/6 but over the course of a year or so I've settled into a 20/4, 21/3

[dankelly]

Hmmmm... I thought 5:2 was... "Eat 5 days; fast 2 days."

[darkstar]

i quite like 16/8 fasting for five days in a deficit and then 2 days maintenance a week.

[DanTrustsTheFathersPlan]

I find this to be a game changer no matter which way you decide to do it. The green tea & cider vinegar curbs the hunger great too. I just do OMAD since one meal of beef eggs & veggies takes me up to 9 hours to digest sometimes.

[renalynluna]

I'm doing OMAD every day. Right now I'm extending my fast to almost 70 hours. Thanks to black plain coffee and water.
It's really mind over matter.

83 kgs as my heaviest weight down to 60 kgs now.
Also I'm doing keto 🙂

[amarjeetkalsi]

I love doing a 18:6 split two meals and perhaps a bridge snack. Breaking my fast with micronutrients. Then my other meal is my macros . Really works well for me.

[andyolli]

16/8 is perfect. I went from 80 to 74 in 4 weeks, and still maintained my weight lifting total. I am into power lifting.

[BlazeMrdr]

I`m wondering how much of this weight loss is tied to your intestines being naturally less 'full' when you weigh yourself. Im currently doing IF with 18:6 split; its day 4 and i`m down 5 lbs but look the exact same.