There are so many different types of intermittent fasting, and these are the best methods for beginners:
- 12:12: You eat for 12 hours of the day and fast for the other 12. For example, you'd eat from 7 a.m. until 7 p.m. every day. This is perfect for IF newbies as it's consistent every day, you can eat three regular-timed meals, and it can help those who tend to overindulge with bedtime snacks.
- 14:10: You fast for 14 hours of the day and eat for the other 10. This could be a great next step after trying 12:12. An example would be that you eat from 10 a.m. until 8 p.m., perfect for those who don't like to eat breakfast right away.
- 16:8 or Leangains: Probably the most popular form of IF, you eat for eight hours of the day and fast for 16. An example would be eating from noon until 8 p.m., basically just skipping breakfast. This is something you can do every day and still be able to enjoy dinner with the family or out with friends. If you're a morning eater, you can eat from 8 a.m. until 4 p.m. — you can make the eight-hour eating window work for you.
- 5:2 or Fast Diet: Twice a week (nonconsecutive days) you restrict calories to around 500 calories a day (600 calories for men), and on the other five days, you eat as if you are not on a diet. On the fasting days, you can eat three small meals or two slightly larger meals (lunch and dinner).
- Eat, Stop, Eat: Once or twice a week, you fast for 24 hours, but you never go a day without eating. Eat dinner Monday night, finishing by 6 p.m., fast all day Tuesday, then eat dinner at 6 p.m. on Tuesday night. Start with building your way up to fasting for 18 hours, then 19, then 20, etc., until you make it to 24. Do this once a week at first, then build your way up to two 24-hour fasts.