There are two main approaches, he notes: traditional intermittent fasting, where you eat normally five days a week, and either fast or sharply restrict calories on the other two, or time restricted eating, where you choose an eating window every day so that you leave a 14- to 16-hour overnight fast. For example, first meal at 1pm, fruit at 4pm, second meal at 8pm. —Pradeep. This is a great question because it should clear up some confusion about intermittent fasting. You can eat whatever you want during the 8–hour period. Think of it as a feeding window and a fasting window. The 16:8 diet is a common method that means fasting for 16 hours per day, leaving an 8-hour window for eating. The Leangains method is a plan that uses a 16:8 fasting approach alongside other As that becomes easy, increase the fasting window while decreasing the feeding window by an hour each. Start with 12/12 and set a goal to eventually arrive at a daily 16/8 schedule. But take your time getting there. Do 12/12 for a few days, or even a few weeks, then step it up to 13/11 for the same amount of time, then 14/10, then 15/9, then 16/8. 12 hr fast > 10 hr fast > 8 hr fast, etc. One of the most prominent researchers in the IF academic scene, Dr. Valter Longo, actually recommends the 12:12 eating schedule over 16:8 or other longer-fasting regimes. Popular IF advice online says to abstain for 16 to 24 hours between feeding periods on a regular basis. However, Dr. Longo advocates a For this reason, many people consider intermittent fasting to be more of an eating pattern rather than a traditional diet. There are multiple ways that you can intermittent fast. Some standard intermittent fasting protocols include: The 16:8 Method: The 16:8 diet is a popular version of fasting. It involves eating your meals and snacks during This method entails maintaining an 8-hour eating window and a 16-hour fasting window. For example, you might eat dinner at 6 pm and breakfast at 10 am. Since you’re sleeping during a good chunk of your fasting window, 16/8 is a more beginner friendly option than other fasting methods. The 5:2 Approach So if you’re intermittent fasting in this age group, err on the side of shorter fasts like 12/12, 14/10, or 16/8 to give yourself plenty of time to eat everything you need to look after your body. Again, exercise — all kinds, but especially strength training — can be a real bonus at this age too. The most well-known type of intermittent fasting follows a 16:8 schedule, with a 16-hour fast and an eight-hour window for eating. Other types of intermittent fasting schedules include fasting periods of 24-36 hours at a time, if recommended by your doctor. But intermittent fasting seems to be an exception. These plans involve going without caloric foods or drinks for an extended period of time—anywhere from 16 hours to several days—and they have xzUp.