7 types of Intermittent Fasting – Weight Loss, Diet, and More

7 types of intermittent fasting

Fasting is a centuries-old tradition that has been practiced by many cultures, religions, and societies. From the ancient Greeks to Native Americans, fasting is about more than just abstaining from food or drink for a certain period. It’s an opportunity to give your body some much-needed rest and relaxation. Fasting also gives you the chance to make positive changes in your life that might not have seemed possible before.

If you want to learn about all of the different types of intermittent fasting out there today, this blog post is for you! I will discuss how each type can help improve your mind and body with tips on what kind of fast would be best suited for your needs!

What happens to your body during intermittent fasting?

Before we dive into the different ways people can intermittent fast, let’s break down what happens to your body during the fasting process.

When you are fasting, it takes your body 8 hours to deplete its stored glucose levels. Once your body enters this stage, it goes into a state known as gluconeogenesis.

Gluconeogenesis involves breaking down non-sugar compounds like amino acids, lactate, and glycerol into sugar that the body can then use.

One of the first things you will notice as soon as your body enters a fasted state is breaking down glycogen stores in both muscles and liver into glucose. After these are depleted, fat burning increases dramatically because the glucose isn’t there to burn anymore, which can then help you lose weight.

The lack of food intake also reduces insulin levels, which causes one’s blood sugar level to go back to normal (or below). With this type of fasting, people typically experience a decrease in appetite or cravings for sweets – meaning they’re less likely to overeat! This can be beneficial to those who struggle with obesity by providing them with a sense of control over themselves when it comes time for meals.

If you are interested in a comprehensive breakdown of the benefits of intermittent fasting, check out this article on intermittent fasting.

But for now, let’s dive into the different kinds of intermittent fasting and the pros and cons of each.

A weekly 24-hour fast

A weekly 24-hour fast is one of the most common ways to do intermittent fasting. It involves restricting your food and drink intake for a full day (24 hours) once per week while still getting all of your necessary nutrients throughout the other days.

A 24-hour fast will give you time to reflect on yourself and allow you to practice self-discipline without having any adverse effects on physical health like hunger or dehydration that might come with longer periods of abstinence from food and liquid consumption. However, it is essential to note that people on a 24 hour fast can still drink water, tea, and other calorie-free drinks while in the fasting period. It is an important part of this diet.

This may sound challenging. However, if you break it down, it is quite doable.

The night before your fasting day, you eat dinner and go to sleep. As soon as you finish dinner, your 24-hour fasting period has begun. The following day, you miss breakfast, miss lunch, then have a nice healthy dinner and your fast for the week is complete.

On non-fast days, you should return to normal eating and resume your regular eating periods.

Eating this way lowers a person’s total calorie intake but does not restrict the foods consumed by an individual. 


The pros to a 24-hour fast are that it is simple and easy to follow and beneficial in assisting with weight loss. It tests your willpower and mental strength.


A 24-hour fast can be frustrating and cause fatigue or headaches. Some people find that these effects become, in the long run, less extreme in the body once they adapt to their new dietary patterns. 

The best way to start is by going about it gradually: try skipping one meal each day until you have progressed up to an entire day without eating anything at all! This type would be suitable if you want a healthier lifestyle but don’t know where to begin.

Fasting for two days a week

There is limited research into the 5:2 diet (eat for five days, fast for 2), also known as the Fast Diet. 

During the two days of fasting, men are expected to consume around 600 calories while women consume about 500 calories. 

Different kinds of fasting. Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and normally eat on the other days. There should be at least one non-fasting day between fasting days.

There is limited research on the 5:2 diet, which is also known as the Fast Diet. A study by Source involving 107 overweight or obese women found restricting calories twice weekly, and continuous calorie restriction both led to similar weight loss levels.

However, one of the main benefits was that insulin levels showed a significant decrease which helps individuals lose weight.


This fasting diet is easy to follow and has proven weight loss benefits and decreased insulin levels.


In terms of effectiveness, the Fast Diet does not work as well for men as it does for women in weight loss. It also can be more challenging to adhere to this type because you may feel hunger pangs and see no food on your fast days.

The Warrior Diet

The Warrior Diet is a 20 hour fasting period involving eating a few servings a day, then eating a large meal before sleep. 

This is a relatively extreme form of fasting as it does not permit you to eat breakfast or other meals throughout the day besides dinner.

The warrior diet involves fasting for 20 hours every single day and allowing you a four-hour eating period where you primarily eat healthy foods.

This type of fasting can help improve mental clarity, promote weight loss, and reduce stress levels while building muscle mass. However, this diet might be too difficult for some people to follow because it involves only eating a few times each day with minimal food intake on those days.


The pros to a warrior diet are that it is suitable for your health in many ways. One of the most sought-after benefits of the warrior diet is reducing risk factors associated with diabetes or heart disease.

It also helps you maintain an attractive physique because there is less chance of binge-eating when following this pattern of intermittent fasting than if one were not doing any kind at all!


This form of fasting may be hard to stick by due to the lack of variety in food. It also provides you with a small eating window and can lead to a lack of nutrients in your diet, such as fiber.

The other con to this diet is that it can be challenging to maintain a warrior mentality for long periods, especially when hunger pangs start creeping up on you.

Alternate day fasting

Alternate day fasting is an extreme form of intermittent fasting. 

Beginners with medical difficulties may want to avoid this fasting method. 

Also, it may be challenging to prolong a similar fasting style of fasting. 

However, some studies have shown that alternate-day fasting can have tremendous weight loss, digestive and immune health, and metabolic health.

One study estimated that 32 participants lost an average of almost 10 pounds in 12 weeks. 

Over the 12 weeks of the study, 32 participants lost 5.3 kilos. 

It also found that it was effective at reducing weight and heart health in healthy and overweight adults, according to trusted sources. For some people, an alternative diet involves eating non-solid foods.


This diet could be beneficial for weight loss, and it can improve health markers like blood pressure. 


This type of fasting is extremely difficult to adhere to, especially if you are a beginner or have any medical conditions that would make this unhealthy. It also may require more than 12 weeks before seeing results (though some studies have shown quicker weight-loss effects).

Fasting for 16 hours

In an alternating 16:8 diet, men fast 16 hours a day and females fast for 14 hours.

On this fast, everyone usually concludes with dinner at 8 p.m., and the next day, they skip breakfast.

There is no eating until noon.

This type of intermittent fast might also be helpful for somebody who’s already tried 12 Hour Fast and did not show results.

Studies show that limiting the feeding window to 8 hours prevented them from obesity and inflammation, and liver illness, in the same proportion when they ate the same number. The Leangains diet also could be beneficial.


This type of intermittent fasting is a good option for those already on 12 Hour Fast but didn’t show much progress in weight loss. It also can help with muscle recovery and low glucose levels after workouts, to name a few benefits.


This form of fast is not ideal as it only lasts 16 hours at the most before you must eat again. Some people may be able to adhere better than others dole out this diet because they don’t have many meals throughout the day, making them feel unproductive or fatigued. Fasting for 24 hours (or longer)

Fast for 12 hours a day

It has to be decided every day that a person needs to keep the time he has fast.

This kind of intermittent fast is recommended for a beginner. The fasting window is relatively smaller.

Most fasting occurs while the night has passed. It can be eaten at the same time.

For example, one could fast between 7 p.m. and 7 a.m. They have to finish their dinner by 7 p.m. and then wait for the morning.

But the person would be asleep during the period when she could rest. The easiest way to make the fast is for sleeping during the window.


This type of fasting is easier to adhere to because it has a smaller window. It can also be helpful for those who already have trouble sleeping at night and would like an alternative plan that may improve their sleep quality.


The fasting may not last as long (only 12 hours), which means some people might not see the weight-loss benefits others do with longer fasts. This form of intermittent fasting might also lead to fatigue, especially if you are working out during your period where there is no eating allowed.

Meal skipping

This flexible approach to intermittent fasting could help a beginner. 

The person chooses which meals he or she skips based on a set level of hunger or time limitations. 

Meal-switching is likely to be most successful when individuals watch their appetites. 

When you decide to skip meals, it is essential to remember to eat healthy foods when they are eating, such as fruits and vegetables. 

The easiest way to explain meal skipping is to eat when you are hungry, and you skip the meals when you are not hungry.


The pros to meal skipping are that it is easier to come up with an eating plan. It is less stressful on a person’s body because they don’t feel like they need to “do” anything to eat healthily, and the food options are endless.


Some cons include reporting feeling hungry or depriving themself of certain foods during mealtime windows – which can lead people back into old habits (eating unhealthy foods). This type of intermittent fast also doesn’t promote weight loss as well as other methods over time.


There are many different ways that you can try intermittent fasting. One of the best places to start is to skip meals and only eat when you are hungry. From there, you can try a little more extreme intermittent fasting techniques such as alternate day fasting or a 24 hour fast.

Whichever one you decide, it is essential to listen to your body and get professional advice before committing to a fasting program.

There are risks associated with fasting, which can sometimes lead to eating disorders and other health factors.

Start by building a structured intermittent fasting plan or hire someone to build you an intermittent fasting program.

However, you decide to start, be careful but stay committed if your body allows it!


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