Too Many Diets, Too Little Time: Finding Your Best Fasting Fit

Fasting has become an increasingly popular health and weight loss trend over the past several years. At its core, fasting simply means going an extended period without eating food. It provides the digestive system with a chance to rest, which can have benefits for metabolism, weight loss, and overall health.

While fasting may seem like a modern fad diet, it has a long history in many cultures and religions around the world. Fasting practices have been a part of Christian, Jewish, Muslim, Buddhist and Hindu traditions for thousands of years.

In the past decade or so, several different fasting regimens have emerged, sparking new scientific research into the potential benefits of fasting. From intermittent fasting to extended multi-day fasts, there are now more options than ever when it comes to incorporating fasting into a health and fitness regimen.

With so many different fasting protocols to choose from, it can be difficult to narrow down the options to find the right fasting method for your needs and lifestyle. This article will provide an overview of some of the most popular types of fasting, outlining the basics of each one.

Brief History of Fasting

Fasting has been practiced for millennia across cultures and religions. Evidence shows fasting was common in ancient Greek and Roman societies. Many religious groups also incorporate fasting, including Muslims during Ramadan, Jews on Yom Kippur, and Christians during Lent.

Fasting for health benefits has fluctuated in popularity over time. In the 19th and early 20th centuries, fasting was considered a fad "cleanse". By the 1950s it had fallen out of favor, but research in the last few decades has sparked new interest in fasting.

Studies on calorie restriction and intermittent fasting show potential health benefits like weight loss, reduced inflammation, improved blood sugar control, and increased longevity. This has made fasting popular again, although more research is still needed on the long-term effects.

Types of Fasts

There are several different types of fasts to choose from. Here are some of the most popular options:

• 12-Hour Fast  - This is one of the easiest fasts to follow, especially for beginners. With the 12-hour fast, you simply stop eating for 12 consecutive hours each day. For example, you might stop eating at 8 pm and start eating again at 8 am the next morning. This fast allows your body to have a longer break from food each day, which can aid digestion and fat-burning.
• 16-Hour Fast - The 16-hour fast takes it up a notch by extending your daily fasting period to 16 hours. This often follows an 8/16 protocol, where you fast for 16 hours (say from 8 pm until 12 pm the next day), and eat all of your meals within an 8-hour window (like 12 pm to 8 pm). The 16-hour fast helps your body burn fat, as you're spending more time in a fasted state.
• 24-Hour Fast - As the name suggests, this fast requires going without food for a full 24 hours straight. You might fast from dinner one night until dinner the next night. Or you may choose to fast from breakfast to breakfast or lunch to lunch. The 24-hour fast provides all the benefits of shorter fasts while being long enough to challenge your body and ramp up fat burning. Just be sure to stay hydrated during the fast.

Intermittent Fasting

Intermittent fasting (IF) is a popular approach to fasting that involves cycling between periods of fasting and eating. It doesn't specify which foods you should eat, just when you should eat them. It's sometimes referred to as time-restricted eating.

The most popular intermittent fasting approaches include:

• 16/8 method: This involves fasting for 16 hours per day and restricting eating to an 8-hour window. For example, you might skip breakfast and only eat between 12–8 pm.
• 20/4 method: This allows 4 hours of eating and requires fasting for 20 hours. For example, you might eat one meal between 2–6 pm and fast the rest of the day.
• 24-hour fasts: As the name suggests, this involves fasting from dinner one day until dinner the next day. For example, you might finish eating at 8 pm on day 1 and fast until 8 pm on day 2.

The 16/8 and 20/4 methods allow you to eat your meals during a set window of the day, while the 24-hour fast involves not eating for an entire day. All types of intermittent fasting schedules involve going for longer periods without eating.

Alternate Day Fasting

Alternate day fasting (ADF) involves fasting every other day and eating normally on the alternate days. This style of fasting gained popularity after studies showed it was effective for weight loss and had other health benefits like reducing inflammation and improving cholesterol levels.

How it Works

With ADF, you fast on alternate days, and eat normally on the other days. On fast days, you can consume about 25% of your normal calorie intake. The easiest approach is to fast for 24 hours from dinner one day until dinner the next day.

Pros

• Effective for weight loss. Studies show ADF can lead to 3-8% loss of body weight over 3-12 weeks.
• Reduces inflammation. Markers of inflammation like c-reactive protein are lowered with ADF.
• Improves cholesterol profile. Alternate-day fasting can increase HDL (good) cholesterol.
• Easy to adopt an intermittent fasting schedule.
• Allows you to eat normally every other day.

Cons

• Hunger on fast days. Fasting every other day can be challenging due to hunger pangs.
• Potentially unsustainable long-term. The rigidity of fasting strictly every other day may be hard to stick to.
• Can lead to overeating on feast days. The drastic switch from fasting to feasting can trigger overeating.
• May cause some adverse effects like headaches, constipation, or fatigue in some people.
• Requires planning of fast/feast days. You need to plan which days you will fast vs feast.

Overall, alternate-day fasting is an effective fasting regimen for weight loss but may be difficult for some people to sustain long-term. Trying a modified approach like fasting 3-4 days per week may be an easier option.

The Warrior Diet

The Warrior Diet follows a 20-hour fasting period followed by a 4-hour eating window. This style of intermittent fasting was popularized by Ori Hofmekler in the 1990s and involves fasting for 20 hours per day and eating one large meal at night.

The 20-hour fast allows the digestion system to rest while the 4-hour eating window in the evening allows the intake of calories and nutrients. The theory behind the Warrior Diet is that this eating pattern mimics the eating habits of ancient warriors and is the natural way humans are meant to eat.

Some benefits of the Warrior Diet include:

• Weight loss - The 20-hour fasting period can help burn fat and lose weight. Condensing calories into a 4-hour window can help reduce overall calorie intake.
• Blood sugar regulation - Fasting for 20 hours gives time for blood sugar levels to stabilize and results in smaller insulin spikes during the 4-hour eating period. This can help regulate blood glucose levels.
• Boosts metabolism - The fasting period boosts metabolism, which results in more calories and fat burned.
• Cellular repair - The 20-hour fast allows the body to focus its energy on cellular repair and maintenance, rather than digestion.

The Warrior Diet may be an appealing option for people who prefer eating one large meal per day or have busy, active lifestyles. However, it may be difficult for some people to fast for 20 hours straight. As with any fasting diet, it's important to listen to your body's signals.

Water Fasts

Water fasting involves only consuming water for some time. This is one of the most restrictive types of fasting, but can yield powerful health benefits.

There are two main types of water fasts - short and prolonged. Short water fasts typically last 24-48 hours. This gives your digestive system a chance to rest while still providing hydration. Some benefits of a short water fast include reduced inflammation, stimulating autophagy, and weight loss.

Prolonged water fasts last 3-5 days or longer. With no food and only water, prolonged water fasting pushes the body to burn through glycogen stores and turn to fat for energy. This can lead to rapid weight loss in a short period. Other benefits include reduced blood pressure, balanced blood sugar levels, and boosted human growth hormone production. It's important to consult with a healthcare provider before attempting a prolonged water fast.

Water fasting should not be undertaken lightly. It requires planning and preparation to ensure you stay hydrated and get the proper nutrients when you resume normal eating. But with commitment, water fasting can be a simple yet powerful way to boost health.

Juice Cleanse

A juice cleanse involves only drinking vegetable and fruit juices for a set period, usually between 3-7 days. The goal is to flood your body with vitamins, minerals, and antioxidants while eliminating solid foods. This type of fast allows the digestive system to rest while still providing nutrients.

Juice cleanses gained popularity in the early 2000s as a way to detoxify the body. Proponents believe that only consuming juice allows the body’s natural detoxification processes to work optimally since energy isn't being used for digestion.

To do a juice cleanse, you'll need a juicer to extract juice from produce. Try to use organic fruits and vegetables since you'll be consuming a high quantity. Some popular juice cleanse recipes include mean green juice (kale, celery, lemon, ginger, apple), carrot apple ginger juice, beet apple juice, and cucumber melon juice.

Drinking only juices can be hard on the body long-term since fiber is eliminated. Juice cleanses lasting 1-3 days are likely safe, but longer cleanses may result in nutritional deficiencies. Those with medical conditions should consult their doctor before attempting this type of fast.

Fasting Mimicking Diet

The fasting mimicking diet (FMD) is a very low-calorie, short-term diet that aims to mimic the effects of fasting while still providing minimal nutrition. It typically lasts for 5 days and restricts calories to between 700-1,100 per day.

The FMD diet provides:

• 10-15% protein
• 34–54% fat
• 44–56% carbohydrates

Despite the low calories, it includes specific micronutrients to reduce feelings of hunger and support health. The diet was created by Dr. Valter Longo, who studies the effects of fasting on health, aging and disease.

Research shows the FMD may provide benefits like fasting, including:

• Lowering risk factors for diabetes, cancer, and heart disease
• Reducing inflammation and waist circumference
• Improving blood pressure and cholesterol

Overall, the FMD is a short-term, very low-calorie diet that may mimic some of the health benefits of longer fasts. It can be used periodically as part of an overall healthy lifestyle.

Choosing the Right Fast

When deciding which type of fast is right for you, there are a few key factors to consider:

Your Goals

What are you hoping to achieve from fasting? Common goals include:

• Weight loss
• Improved Health
• Mental clarity
• Spiritual growth

If weight loss is your main objective, intermittent fasting and alternate-day fasting tend to be more effective for dropping pounds. For overall health, anti-aging benefits, and disease prevention, longer fasts like water fasting may be optimal.

Your Lifestyle

The practicality of fasting comes down to your schedule and daily routine. Fasts like intermittent fasting and the Warrior Diet fit well into a typical work schedule. But longer fasts require taking time off from work and other commitments.

Think about your family, social, and work obligations when choosing a fasting plan. Pick one that is sustainable with your lifestyle.

Health Conditions

Those with certain health conditions or on medication should be cautious with fasting. Consult your doctor before starting.

Some types of fasting like water fasting may not be safe for people with diabetes, heart disease, or taking prescription medications that require food intake. Start conservatively with intermittent fasting if you have medical considerations.

The key is choosing a fast aligned with your goals, lifestyle, and health status. Start gradually, be flexible, and don't be afraid to experiment until you find the right fit. With patience and consistency, you can discover the ideal fasting method for you.