If you get eight hours of uninterrupted sleep a night, you already have an eight-hour intermittent fasting period. If you don’t eat for the four hours before you go to sleep and for four hours after you wake up, you’re doing the 16:8 fast, meaning a 16-hour daily continuous fast with eight hours during which you can eat anything you want. It sounds like torture to most, but a lot of people have experienced weight-loss success thanks to this method. There are a few ways to try it, one of the most popular is the 16:8 regimen: 16
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

The 5:2 diet, also known as The Fast Diet, is a popular intermittent fasting diet. It was popularized by British journalist Michael Mosley. It’s called the 5:2 diet because five days of the week

Here is how your intermittent fasting journey towards 18/6 may look like: Follow 14/10 for two weeks with breakfast, lunch, and dinner between 8 am and 5 pm. Switch to 16/8 and follow it for two weeks with breakfast, lunch, and dinner between 9 am and 5 pm. Keep following 16/8 for another two weeks, but reduce the number of meals to two Alternate-day fasting is one way to do intermittent fasting. On this diet, you fast every other day but eat whatever you want on the non-fasting days. The most common version of this diet involves
As others have written, to get noticeable results, 16:8 is the starting point for most. I usually look to hit at least 18:6, 20:4 when possible, and on my personal “cheat day” once in a while I’ll then do a 16:8 or 14:10 to keep myself accountable to the routine. (Too many cheat days in a row and you may easily completely quit the routine.)
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    • intermittent fasting 14 10 vs 16 8