INTERMITTENT fasting is widely considered one of the best diet plans for weight loss as it’s focus on caloric restriction naturally reduces the eating window, which often leads to a decrease in overall calorie intake and weight loss.

“By limiting the hours in which food is consumed it can be easier to create a caloric deficit, which is essential for weight loss,” says health coach Francine Willoughby. “During fasting periods insulin levels drop, which allows the body to burn fat more effectively. Additionally, fasting increases the production of norepinephrine, a hormone that enhances fat breakdown and boosts metabolism.”

Willoughby explained that intermittent fasting encompasses several methods of going without food, each with unique fasting and eating schedules.

Here are some of the most popular types:

16/8 method

Eating window: 8 hours

Fasting window: 16 hours

“Typically, this involves skipping breakfast and eating all meals within an eight-hour period, such as from 12:00 pm to 8:00 pm. The remaining 16 hours, including overnight, are spent fasting. This method is popular for its simplicity and ease of adherence,” Willoughby said.

5:2 diet

Eating window: Five days of normal eating

Fasting window: Two non-consecutive days of eating very little (500-600 calories)

“On the five non-fasting days, individuals eat normally. On the two fasting days women consume around 500 calories and men about 600 calories. This approach is less about fasting for extended periods and more about significantly reducing caloric intake on certain days,” Willoughby said.

Eat-stop-eat

Eating window: 24 hours of fasting once or twice a week

Fasting window: Full 24-hour fast

“This method involves fasting for a full 24 hours, once or twice a week. For example, you might fast from dinner one day to dinner the next day. During the fasting period, only non-caloric beverages are allowed,” Willoughby said.

The warrior diet

Eating window: 4 hours

Fasting window: 20 hours

“This diet involves eating small amounts of raw fruits and vegetables during the 20-hour fasting period, followed by one large meal in the evening within a four-hour window. It’s based on the eating patterns of ancient warriors, who ate little during the day and feasted at night,”Willoughby said.

Spontaneous meal skipping

Eating window: Flexible

Fasting window: Flexible

“This approach involves skipping meals occasionally when you don’t feel hungry or are too busy to eat. It’s an informal method without a strict schedule, making it a flexible and less-structured way to practise intermittent fasting,” Willoughby said.

She explained that each of these methods can be adapted to fit individual lifestyles and preferences, making intermittent fasting a versatile and widely applicable approach to improving health and facilitating weight loss.

“It’s essential to choose a method that aligns with your routine and can be maintained consistently, for the best results,” she said.

What can you eat during fasting?

During intermittent fasting, the types of foods you can eat depend on the eating window you follow. Here’s a general guide, Willoughby said, on what to consume.

During fasting periods

In fasting periods, typically, no calories are consumed, however certain non-caloric beverages and very low-calorie options are usually permitted:

*Water – essential for staying hydrated.

*Herbal tea – unsweetened herbal teas can be a comforting, calorie-free beverage.

*Black coffee – Coffee without cream, sugar, or any additives is often allowed and can help suppress appetite.

*Broth – Some people consume bone broth during fasting periods for its electrolytes and minimal calories.

During eating windows

When you break your fast and during your eating windows it’s important to focus on nutritious, balanced meals. Here are some recommendations:

Protein-rich foods

*Lean meats like chicken, turkey, lean beef, and pork

*Fish and seafood like salmon, tuna, shrimp

*Eggs – whole eggs or egg whites

*Legumes – beans, lentils, chickpeas

Dairy

*Greek yoghurt, cottage cheese

Healthy fats

*Nuts and seeds – almonds, walnuts, chia seeds, flaxseeds

*Avocado – a great source of healthy fats and fibre

*Olive oil – for cooking or as a dressing

*Fatty fish – salmon, mackerel, sardines

Complex carbohydrates

*Whole grains – quinoa, brown rice, oats, whole wheat

Vegetables

*Leafy greens, broccoli, cauliflower, bell peppers, sweet potatoes

Fruits

*Berries, apples, bananas, oranges.