"Which intermittent fasting strategy is right for me?"
Read this if you're unsure which method would best suit your lifestyle & goals...
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Read this if you're unsure which method would best suit your lifestyle & goals...
~ RT/like to save this thread for later ~
1. 5:2 method
For two non-consecutive days per week, consume water only
The other 5 days per week, you eat as usual (still eat nutrient packed meals)
This is great if you don't want to practice it daily or have a schedule that's difficult to practice a same-time-daily schedule
For two non-consecutive days per week, consume water only
The other 5 days per week, you eat as usual (still eat nutrient packed meals)
This is great if you don't want to practice it daily or have a schedule that's difficult to practice a same-time-daily schedule
2. Alternate day fasting
The first day you eat however you normally would, the second you consume water
Similar to 5:2
This type is great for people who like the sounds of 5:2, but want more predictability in their schedule.
You will reap the benefits of longer fasts as well
The first day you eat however you normally would, the second you consume water
Similar to 5:2
This type is great for people who like the sounds of 5:2, but want more predictability in their schedule.
You will reap the benefits of longer fasts as well
3. Time restricted feeding (AKA daily IF)
Time restricted feeding "technically" isn't IF, as the definition is 24+ hours without calories
Though this IS the schedule I recommend 95% of the time as it has a much higher adherence level for my clients
Let's expand on daily IF⬇️
Time restricted feeding "technically" isn't IF, as the definition is 24+ hours without calories
Though this IS the schedule I recommend 95% of the time as it has a much higher adherence level for my clients
Let's expand on daily IF⬇️
4. 16:8 method
This entails eating all of your daily calories within an 8 hour window
16:8 is great for those trying to build muscle but want to stay lean while doing so
8 hours is enough to eat a caloric surplus to build muscle, but not enough calories to store fat.
Win-win.
This entails eating all of your daily calories within an 8 hour window
16:8 is great for those trying to build muscle but want to stay lean while doing so
8 hours is enough to eat a caloric surplus to build muscle, but not enough calories to store fat.
Win-win.
5. 18:6 method
Similar to 16:8, except you consume all daily calories in 6 hours instead
18:6 is great for shredding body fat but also maintaining muscle
You'll be able to eat enough to maintain your muscle, but not enough to store fat
Very effective for gradual weight loss
Similar to 16:8, except you consume all daily calories in 6 hours instead
18:6 is great for shredding body fat but also maintaining muscle
You'll be able to eat enough to maintain your muscle, but not enough to store fat
Very effective for gradual weight loss
6. 20:4 method
Like the above two, 20:4 is very similar. Eat all calories in a 4 hour window
This makes 20:4 fasting a terrific choice for people who want to shred body fat at a higher rate
However, this may lead to muscle loss if you don't consume enough protein in the window
Like the above two, 20:4 is very similar. Eat all calories in a 4 hour window
This makes 20:4 fasting a terrific choice for people who want to shred body fat at a higher rate
However, this may lead to muscle loss if you don't consume enough protein in the window
7. OMAD method
OMAD is straight forward. You eat one meal per day, nothing else
This may sound insane at first, but its certainly the best if you have a lot of fat to lose (>50lbs)
Eating OMAD makes it impossible to eat over your body's required calories
OMAD is straight forward. You eat one meal per day, nothing else
This may sound insane at first, but its certainly the best if you have a lot of fat to lose (>50lbs)
Eating OMAD makes it impossible to eat over your body's required calories
8. You can variate between any of these times
To see progress, sticking to just one permanently is not necessary
I typically follow 16:8 during winter months and 18:6 during summer months
Feel free to variate between these every few months to keep your body guessing!
To see progress, sticking to just one permanently is not necessary
I typically follow 16:8 during winter months and 18:6 during summer months
Feel free to variate between these every few months to keep your body guessing!
9. If you want to:
+ Learn how to intermittent fast in your life
+ Sky rocket your energy levels
+ Boost mental clarity & focus
+ Lose fat & keep it off, for LIFE
1. Follow
@TheForeverFit & @TheGreat_Life
2. Grab a copy of my free IF guide:
everf.it/IFguide
+ Learn how to intermittent fast in your life
+ Sky rocket your energy levels
+ Boost mental clarity & focus
+ Lose fat & keep it off, for LIFE
1. Follow
@TheForeverFit & @TheGreat_Life
2. Grab a copy of my free IF guide:
everf.it/IFguide
