Intermittent fasting is a dietary pattern in which you alternate periods of eating with periods of abstaining from food and calorie-containing beverages. There are several different ways to do intermittent fasting, but some standard methods include the following:
- The 16/8 method: This involves restricting your daily eating to an 8-hour window and fasting for the remaining 16 hours. For example, you might eat all of your meals between 10 am and 6 pm and then fast from 6 pm to 10 am the next day.
- The 5:2 diet: With this method, you usually eat for 5 days of the week and restrict your intake to 500-600 calories on the other 2 nonconsecutive days.
- Eat-Stop-Eat: This method involves a 24-hour fast, either once or twice weekly. For example, you might eat dinner on Monday night and then not eat again until dinner on Tuesday night.
Some evidence suggests that intermittent fasting may have various health benefits, such as weight loss, improved insulin sensitivity, and reduced inflammation. However, note that more research is needed to fully understand the effects of intermittent fasting and determine whether it is safe and effective for everyone. Speaking with a healthcare provider before starting any new dietary pattern is always a good idea. Meanwhile, feel free to use our free intermittent fasting planner below, based on restrictive dieting for 7 days, and uses your weight and height to recommend an ideal fasting plan personalized for you. See our free calorie calculator