The 16/8 method
This method requires you to fast for 16 hours and eat all your meals in eight. In theory it is a very simple method because it requires you to skip breakfast and not eat anything after dinner (assuming you start eating at noon and stop at 8pm), but you can adjust it to the time that suits you best. Perhaps for you it is necessary to have breakfast but dinner not so much. You can have three meals without problem, but it will not be at the times that you are used to.
The 5: 2 method
This diet requires you to eat normally for five days and restrict your calorie intake to between two hundred and five hundred for two days. They do not necessarily have to be two consecutive days of fasting, but you can distribute them throughout the week.
Sleep to sleep
This method requires you to do 24-hour fasts twice a week. During the fasting days you can have water, black coffee and any drink that has no calories, but nothing that is solid. On your eating days, it is important that you stick to a normal diet, with the amount of meals that you are used to eating. This fast, as you might imagine, is not recommended for beginners.
Fasting on alternate days
Here you fast one day yes and one day no, and depending on what your nutritionist says, the fast will be total, or approximately 500 calories. This type of diet has not been shown to be particularly effective for weight loss or maintenance. It is believed to be one of the most unsustainable versions of intermittent fasting.
The warrior’s diet
This diet aims for you to eat small servings of raw fruits and vegetables during the day, and a large meal at night. Basically, you fast all day and have a rich dinner at night in a four-hour window of time. It looks a lot like the paleo diet.
Spontaneous fasting
This diet does not require a fasting plan to have benefits. He simply asks you to skip a meal from time to time, when you are lazy to cook or are not hungry. The only thing that is required of you is that in your daily life you eat healthy.