Types Of Intermittent Fasting: How To Use Them

In today's busy world, finding time to shop for and prepare healthy meals can seem impossible. Furthermore, many of us are fighting to lose weight on top of all the stress of our daily lives. This is where intermittent fasting comes in. But with so many types of intermittent fasting out there, which one is right? The answer may surprise you.

There is no right or wrong type of intermittent fasting. There are simply methods that work for you and types of intermittent fasting that don't work for you. This doesn't mean those types of intermittent fasting or don't work for other people. Keep reading to learn the five most effective types of intermittent fasting and how you can use them for rapid, healthy weight loss.

What Is Intermittent Fasting?

Before you learn about the most effective types of intermittent fasting, you must first understand what intermittent fasting is. Intermittent fasting, seen commonly on the internet as IF, is a pattern of eating that cycles between periods of eating and periods of fasting. It does not specify the types of foods you need to eat. Rather, it tells you when you should eat.

Is Intermittent Fasting Safe?

Health Benefits Of Intermittent Fasting

Other Health Benefits Include:

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  • Increasing longevity
  • Enhancing brain health
  • Improving heart health
  • Reducing inflammation
  • Decreasing insulin
  •  resistance
  • Weight loss

Studies show that rats who fasted intermittently experienced a 36 to 83% increase in their life span. IF has also been shown to increase the brain hormone BDNF and may help grow new nerve cells. It also protects against Alzheimer's disease.

Intermittent fasting lowers blood sugar levels by 3 to 6% and fasting insulin by 20 to 31%. This reduces insulin resistance and protects against type 2 diabetes. Furthermore, it allows you to burn dangerous belly fat and lose weight without consciously counting and restricting calories.

Finally, intermittent fasting reduces inflammation markers, which are a key driver in several chronic diseases. Such diseases include chronic respiratory diseases, cancer, stroke, heart disease, IBD (inflammatory bowel disease), diabetes, obesity, and neurological diseases.

Do Some Types Of Intermittent Fasting Help In Losing Weight?

Intermittent Fasting For Weight Loss

Calories In Calories Out

Different Types Of Intermittent Fasting

There are many types of intermittent fasting, but none of them are wrong. Rather, some types of intermittent fasting are more effective and easily sustainable for certain individuals than others. Let's take a closer look at the five most popular and effective types of intermittent fasting:

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The 16/8 Method


The 5:2 Diet

Spontaneous Intermittent Fasting


Before you decide if intermittent fasting is right for you, let's take a look at some commonly asked questions about this lifestyle choice.

Can I Take Supplements While Fasting?

Can I Exercise While Fasting?

Are Liquids Okay during A Fast?

Can Women Fast?

What If I Have A Medical Condition?

How Does IF Affect My Cells And Hormones?


Intermittent fasting has been practiced for as long as humans have been around. We evolved in times of feast and famine and our bodies will not hit starvation mode if we go three hours without a snack or meal.

The five most popular and effective intermittent fasting plans are the 16/8 method, the eat-stop-eat method, the 5:2 diet, the warrior diet, and the spontaneous intermittent fasting diet.

To determine which types of intermittent fasting work for you and which don't, try them out for yourself. While there are many health benefits associated with intermittent fasting, always speak to your doctor before changing your diet. If you want IF to work for you, but you are struggling with adequate levels of satiety, speak to a registered dietician for help with meal plans.


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