How to do intermittent fasting and which fasting type suits you?

Intermittent fasting is a way of various meal eating schedules that switch between voluntary fasting and non-fasting over a given period.

Intermittent fasting plays an important role in fitness freaks and weight loss. In the fitness era, where everyone who wants to shed a couple of pounds must ponder over skipping meals and letting oneself go hungry for hours. Intermittent fasting entails different types along with various benefits, but it varies from person to person.

In intermittent fasting one’s sleeping time is also counted, but its variations go on.

How to do intermittent fasting?

Intermittent fasting breakdown for either 12, 16, 18, or 20 hours and puts yourself all the day out of eating. Everyone has different eating hours to start their fasting and it also depends on their body mass index. Mostly, people go for 12:12 intermittent fasting. It might be quite easy to skip a meal for a couple of hours and return to the meal again with the same passed hours. Repeating the same pattern is helpful for people and easily adaptable.


How does 16:8 intermittent fasting work?

  • In 16 hours fast, you must not eat calories except for some coffee or drink.
  • It involves three days of fasting period training and you must eat a high protein food, while on the rest of the days eat fewer calories.


Intermittent fasting is associated with hormonal entertainment that involves regular feeding times. Once you become adaptable to this routine, your hunger hormones will automatically adapt to this schedule and make your fasting easy.


Type of intermittent fasting:


1-OMAD- One Meal A Day:

  • It is Ori Hofmekler’s concept based on fast and feast.
  • It is 4 hours eating plan and you will eat one meal a day and night. It would be 20/4 hours fasting. It involves limiting the amount of protein and an intake of low-calorie fruits or vegetables with some exercise.
  • It is adaptable for those who cannot do strict fasting as OMAD allows them to eat a little.


2-Alternate day fasting:

It is 36 hours fast. You eat normally one day and next day no eat. This routine is followed in this pattern following alternate days eat up. 

3-Eat Stop Eat:

It is introduced by Brad Pilon.

It involves 24 hours of fasting, once or twice a week. It does not matter as you don’t eat for 24 hours. You open your fast with a normal size meal. This must be followed by regular exercise. People who are interested in therapeutic benefits such as cancer protection, autophagy, and life extension, must go for it.

4-WHEN- When Hunger Ensures Naturally:

It is one of the easiest and most natural ways of fasting as the person eats intuitively in this method.

In a nutshell, it does not matter how long you fast for 12 hours or 16 hours, because everyone is chasing for same goals. Everyone is losing and shedding pounds of mass, reducing calories, and staying fit. Once your body switch to fat-burning process then it will be a smooth transition without involving an effort.