<aside> <img src="/icons/light-bulb_blue.svg" alt="/icons/light-bulb_blue.svg" width="40px" /> If Intermittent Fasting is something you want to implement in the long term, seeing it as a tool that can be used when it suits your life situation is the most sustainable option.

The same method of fasting will not work for everyone, the same method may not work for a given person in multiple circumstances.

Duration

To see the full benefits of fasting, I suggest a minimum of 16-hour fasts, allowing for sufficient time to enter a fasted state beyond the ‘post absorptive’ period where the benefits kick in.

The further you fast beyond 16 hours, the further you dig into some of the benefits, especially fat loss, cellular autophagy and the full range of mental benefits.

24-hour fast – O.M.A.D. (One Meal a Day)

Exactly what it says on the tin! The O.M.A.D. diet means you consume your daily calories in one sitting, usually allowing one hour for eating. In no way do I carry a bias towards this approach; however, I feel this is only one to follow if it seamlessly works for you.

20:4 – The Warrior Diet

The Warrior Diet, consisting of 20-hour fasted periods, is an intensive method of fasting often associated with great body composition transformations, and through my personal experience, a noticeable mental clarity.

In my opinion, it’s great to take you to that next level, even if followed temporarily, best for experienced individuals who are already well adapted to fasting.

18:6 - My Fasted Lifestyle

This seems to get lost between the Warrior and Leangains, but it’s my personal favourite! An 18-hour fast gives you sufficient time to explore the benefits of fasting beyond just body composition, whilst still being a manageable and potentially sustainable schedule for eating. I usually go for 2:00pm – 8:00pm!

16:8 – The Leangains Method

The Leangains Method is by far the most popular and well known method of fasting. To those new to fasting, this is a perfect starting when it comes to hunger. But, once again, it comes down to you as an individual and what you’re looking to achieve.

Frequency

Fast every day

Fasting is definitely something that can be done every day, speaking from experience, I find the best results come from a prolonged period of daily fasting. This removes the continual need to adapt to a new eating pattern and means you can really form a habit of fasting.

Fast every day, except when it’s simply better not to

Brunch with an old friend, a weekend wedding, a holiday... don’t let the process tie you down. If you want to squeeze in a late gym session, throw that protein shake down you at 11pm and keep the train rolling.

Alternate day fasting

One day on, one day off! Sounds great. But in my opinion, a terrible idea (just being honest). Your body has little opportunity to adapt and adjust with this protocol, although ample scientific literature uses this method for research purposes.

Only fast on particular days of the week

Fast throughout the week and take the weekend off. Or vice versa, only fast on the weekends!

One long fast (24 hours for example) every week (or two weeks, or month...)

As simple as it sounds. Each week, find a single extended period, say 24 hours, where you abstain from food. If you have an early dinner at 4 o’clock on Saturday, you can pick up where you left off at 4 o’clock Sunday, having sufficient time to eat on both days.

A great strategy that can also be stacked on top of a less intensive protocol such as The Leangains Method.

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