Far more than a mere diet fad, intermittent fasting can be an effective way to maintain a healthy body weight and composition, not just in the short term, but for the rest of your life. Rather than a restrictive regimen designed to maximize immediate results, intermittent fasting should be thought of as a lifestyle change, one that should be approached with a sustainable strategy. Here are a few strategies to consider:
The 5:2 strategy: An excellent starting point for the uninitiated, the 5:2 strategy involves eating as you normally would for 5 days of the week, with 2 days a week of fasting. The fasting days can be one after the other, or spaced throughout the week, and can be 14, 16, 18, or even 20 hour fasts depending on your preference and ability.
The daily restricted time window: Exactly what it sounds like, this strategy involves daily fasting, with restricted time windows during which you can eat. One example would be the 18:6 approach: 18 hours of fasting and 6 hours during which you can eat. Other options could be the 20:4, 16:8, 14:10, or 12:12 approach.
The full day fast: Although not recommended for beginners, great results can be obtained from a full 24 hours of fasting once a week, possibly even twice a week if done safely while ensuring proper nutrition throughout the week.
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