Intermittent fasting can be done in several ways. Here are a few examples ….
Alternate day fasting (ADF)
Most alternate day fasters will fast for 36 hours. So basically, eat every second day as normal. On their fasting days they allow themselves a certain amount of calories.
For example on Monday you can eat normally. Then on Tuesday you begin the fast, continue overnight and all the following day on Wednesday eat normally again. This pattern from is then repeated continuously. More information on Alterate Day Fasting here.
Modified Alternate day Fasting (The 5 2 Diet)
There are a few modifications to ADF that are much easier to stick to. The most popular is the 5 2 Diet whereby you allow yourself 25% of your calories fast like s is a modified alternate day fasters will fast for 36 hours. So basically, eat every second day as normal. On their fasting days they allow themselves a certain amount of calories.
24 hour Fasts Twice a Week
This involves fasting for 24 hours in a row once or twice a week, and never 2 days in a row. You can choose any 24 hour period that suits you best. More information on 24 hour fasting here.
Daily Fasts / Fast 5
There are other variations which may be easier to stick to as they have shorter fast times, but these are generally more frequent so may not suit everyone. For example you can use a 20 hour fast with 4 hour eating window every day or 18 hour fast with a 6 hour eating window every day. More information on daily fasts here.
36 Hour Fasts Once Weekly
Some ifasters prefer one 36 hour fast once per week. This is can be a good option as it gets all the fasting over with in one day. It also helps to stop overeating at the end of the fast say at dinner time at the end of a 24 hour fast. It’s also flexible and can be done any day of the week.