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4 Approaches to Intermittent Fasting

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4 Approaches to Intermittent Fasting

There are many benefits of intermittent fasting if it’s done wisely and safely

There are so many diet methods that claim to be the answer for all of your fitness and dieting goals. Yet, many claims are quite misleading. How can one know the how to choose the right dieting method for their body’s specific needs?

The other question is “Why are there so many different ways to eat correctly?” No one diet is made to fit all body types and everyone’s needs are a bit different.

Intermittent fasting is just one way creating a healthy metabolism.  Using this approach, you’ll eat in a pattern during a specific time, and then you’ll fast. This method does not dictate what food you eat. It focuses on when you eat and when you don’t.

There are numerous benefits of intermittent fasting. It’s been linked to fighting diseases such as diabetes, cancer, heart disease, and can also aid in weight loss.  There are several ways to fast, so understanding the safest approaches will help guide you through which methods will work best for you.

benefits of intermittent fasting and exercise

How to Begin Intermittent Fasting

It is important to consult a doctor before fasting to rule out existing conditions that will interfere with your progress. Fasting is not recommended for pregnant or breastfeeding women. Take these first steps as you begin to explore the benefits of intermittent fasting: 

  • Determine your goals
  • Figure out your schedule (ex, work, exercise, social activities.)
  • Decide what method will work best for you


Resources to Get You Started on Intermittent Fasting

The most two common methods of intermittent fasting are 16/8 and 24-hour protocols. The first consists of fasting for 16 hours and then eating for an 8-hour period. 24-hour fasting is obviously a bit more challenging because it requires skipping an entire day of eating. During a fast, the body can’t utilize energy from food so it draws from the fat storage in our bodies. This works because our bodies normally respond to energy that’s created by food which stimulates insulin production. The more reliant the body is on insulin, the greater the efficiency is during a fast. Try one of these 5 approaches to experience the benefits of intermittent fasting. Choose the one that lines up with your specific goals. 

    1. Up Day Down Day (Created by James Johnson M.D)

This approach requires eating between 2,000 and 2,500 on day one and eating 400-500 calories the following day. This can hinder daily performance and vigorous exercise is not recommended for lower calorie days. It’s meant to promote weight loss. 

  1.    Warrior Diet (Created by Ori Hofmekler)

This very specific way of eating requires a 20-hour fast and one large meal at night. During the fast, only certain foods are allowed: raw fruit, raw veggies, fresh pressed juice, and small servings of protein. Eating in this manner can enhance energy, awareness, and increase your metabolism. It’s harder to maintain because of the strict guidelines. If you want a challenging, regimented way of eating, this fast may be the one for you. 

  1.    Leangains (Created by Martin Berkhan)

This approach suggests 14 to 16 hours of fasting each day with a gap of 8 to 10 hours for eating. During the fast, there is no calorie intake with the expectation of black coffee and sugar-free gum. The fast must be broken 6 hours after waking up or you risk upsetting your body’s hormonal balance. If you want the freedom to eat whatever you please during the time frame when you are eating, this may work best for you. 

  1.    Eat Stop Eat (Created by: Brad Pilon)

Using this fast, you’ll abstain from eating for 24 hours once or twice a week. During the fast no food can be consumed. Only calorie-free beverages are allowed. It’s great for people who want to spike their energy level and learn to eat in moderation. Side effects can include headaches, fatigue, mood swings, and anxiety.


Whichever fast you choose, ease into it, and it may take a few tries to be capable of going the full number of hours the fast suggests. It’s a worthwhile experiment that truly has the potential to benefit your health.


what is intermittent fasting | pinterest

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