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  • 5 Popular Ways to Do Intermittent Fasting

5 Popular Ways to Do Intermittent Fasting


The famous Intermittent fasting (IF) has been doing the rounds for quite some time and has become a health trend. In recent times, it is termed the most popular and effective fasting style for weight loss. The prime factor that differentiates other diets from Intermittent fasting is that it does not focus on What to eat; instead, When to eat? From celebrities, every normal human trying to lose those extra pounds is seen to rely on this diet entirely due to the impeccable results and changes seen in their weight.

Apart from just weight loss, IF also helps improve metabolic health and reduces certain risk factors related to conditions like diabetes, cholesterol, and blood sugar levels.

According to surveys, there is no harm in following a fasting regimen, especially for those with no underlying health issues. However, if you have certain underlying conditions, you need to check with your doctor or a health expert before getting into the diet.

5 Popular Ways to Do Intermittent Fasting

Coming back to the title of this blog, intermittent fasting for weight loss has different methods and patterns. It is on you to decide and figure which pattern will suit you the best. But before embarking on this journey, please consult a doctor or a healthcare professional.

So, without further ado, let’s get into the blog.


16:8 method

16:8 intermittent fasting method is the most common pattern that people opt for in the beginning, we can also call it intermittent fasting for beginners. This involves fasting every day for about 16 hours and restricting the eating window to 8 hours. During the 8 hours of your eating window, you can choose to eat either one, two, three or more meals according to your choice.

Do not fret, you can have zero-calorie beverages during your fasting window, such as; water, black coffee, and other zero-cal drinks, which can further help reduce your hunger.


24-hour fasting

This method is not recommended to those who have just started IF as it is a difficult method to start off with. It is a 24-hour fasting method that is done once or twice a week. Water, black coffee and other zero-calorie beverages are allowed but no solid food items. 


5:2 diet

The 5:2 diet involves, eating normally without having a non-restricted diet for 5 days. Then, on the other two days, reducing the calorie intake to 500-600 calories for 2 days.

In this diet, the calorie intake for women on intermittent fasting is 500, whereas it is 600 calories for men.


Warrior Diet Plan

The warrior diet is another IF plan that is based on the eating pattern of our ancient warriors. This plan is considered to be more extreme than the 16:8 method.

The plan consists of eating very little for 20 hours during the day, and eating like a warrior throughout a 4-hour window during the night. However, the food to be consumed during the 4-hour window should be unprocessed, healthy and organic.


Alternate Day Fasting

An alternate-day fasting plan is an IF plan that involves dieting every alternate day. It is a very easy-to-remember plan where you eat whatever you want to on the non-fasting day.

Alternate day fasting has proven weight loss benefits. You can modify this plan according to your comfort. You can calorie restrict your diet to 500 calories during the non-fasting day.



Intermittent fasting has been considered a convenient way to lose weight without having to count your calories. Still, if you have certain health conditions, we would advise you to consult a health expert before you go for this diet.


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