Intermittent Fasting Methods
Compare all popular intermittent fasting protocols. From the beginner-friendly 16:8 to advanced OMAD, find the method that fits your lifestyle and goals.
Quick Comparison
| Method | Fasting | Eating | Difficulty | Best For |
|---|---|---|---|---|
| 16:8 Method | 16 hours | 8 hours | Easy | Beginners, weight loss, daily routine |
| 5:2 Diet | 2 days/week | 5 days normal | Moderate | Flexible schedules, weight management |
| OMAD | 23 hours | 1 hour | Advanced | Experienced fasters, maximum results |
| Eat Stop Eat | 24 hours | 1-2 times/week | Advanced | Experienced fasters, metabolic reset |
| Warrior Diet | 20 hours | 4 hours | Advanced | Those who prefer evening eating |
| Alternate Day Fasting | Every other day | Every other day | Advanced | Rapid weight loss, metabolic health |
Detailed Method Breakdown
16:8 Method
Daily Time-Restricted Eating
Fast for 16 hours each day and eat within an 8-hour window. The most popular and sustainable method for beginners and experienced fasters alike.
Schedule
Example: Eat 12pm-8pm, fast 8pm-12pm
Best For
Beginners, weight loss, daily routine
Pros
- Easy to follow
- Flexible schedule
- Sustainable long-term
- Compatible with social life
Cons
- May be challenging initially
- Requires skipping breakfast
5:2 Diet
Weekly Calorie Restriction
Eat normally for 5 days per week and restrict calories to 500-600 on 2 non-consecutive days. Popular for those who prefer not to fast daily.
Schedule
Example: Restrict Monday and Thursday
Best For
Flexible schedules, weight management
Pros
- Only 2 restricted days
- No daily fasting required
- Flexible day choices
Cons
- Calorie counting needed
- Fasting days can be hard
- Less metabolic benefits
OMAD
One Meal A Day
Consume all daily calories in a single meal within a 1-hour eating window. An advanced method offering maximum fasting benefits.
Schedule
Example: One meal at 6pm daily
Best For
Experienced fasters, maximum results
Pros
- Maximum autophagy
- Simple meal planning
- Strong ketosis
Cons
- Difficult to get nutrients
- Not for beginners
- May affect energy
Eat Stop Eat
24-Hour Fasts
Complete 24-hour fasts once or twice per week. Fast from dinner to dinner or lunch to lunch.
Schedule
Example: Fast Monday dinner to Tuesday dinner
Best For
Experienced fasters, metabolic reset
Pros
- Deep autophagy
- Insulin sensitivity
- Mental clarity
Cons
- Challenging 24 hours
- May affect workouts
- Requires planning
Warrior Diet
20:4 Fasting
Fast for 20 hours with a 4-hour eating window in the evening. Based on ancient warrior eating patterns.
Schedule
Example: Eat 4pm-8pm only
Best For
Those who prefer evening eating
Pros
- Extended fasting benefits
- One eating period
- Evening social meals
Cons
- Hard to meet nutrition needs
- Not beginner-friendly
- May affect sleep
Alternate Day Fasting
Every Other Day
Alternate between regular eating days and fasting days (or 500-calorie days). A more aggressive approach to intermittent fasting.
Schedule
Example: Fast Mon, Wed, Fri - Eat Tue, Thu, Sat, Sun
Best For
Rapid weight loss, metabolic health
Pros
- Significant weight loss
- Metabolic benefits
- Clear structure
Cons
- Very restrictive
- Difficult socially
- May be unsustainable
Not Sure Which Method to Choose?
If you're new to intermittent fasting, we recommend starting with the 16:8 method. It's the most flexible, sustainable, and effective for most people.