Exploring different intermittent fasting methods: Including the one most likely to lead to success

There isn't a one-size-fits-all "best" intermittent fasting (IF) protocol as individual responses, lifestyles, and preferences for IF are variable. However, several popular and researched intermittent fasting protocols have shown positive effects on health and well-being. Here are some well-established intermittent fasting methods:

1. 5:2 diet:

This modified fasting regimen involves consuming a regular diet for five days a week and reducing calorie intake to around 500-600 calories on two non-consecutive days.

2. Eat-stop-eat:

Fasting for a full 24 hours once or twice a week, with no calorie intake during the fasting period.

3. Alternate-day fasting:

This modified fasting regimen involves alternating between days of regular eating and days of significant calorie restriction or complete fasting.

4. 16:8 method (Time-restricted eating):

Fasting for 16 hours and eating within an 8-hour window each day. The eating window can be any time of your choosing however, it is recommended that the timings remain consistent.

While all methods have been shown to be highly beneficial to health, consistency is key when it comes to IF. In other words, one of the most important considerations when choosing an IF protocol is which one you will be able to stick to long-term.

So which one is the "best"?

The 16/8 method stands out among intermittent fasting approaches as one more likely to lead to success. What makes it particularly appealing is its adaptability to diverse lifestyles. The flexibility inherent in the 16/8 method allows individuals to tailor their eating window to their daily routine. Whether you prefer to start your eating window at noon or later in the evening, this approach accommodates various schedules. Skipping breakfast and commencing the eating window later in the day is a convenient option that works for many. However, the key to reaping the full benefits of the 16/8 method lies in consistency. By adhering to a regular fasting schedule, not only does the body adapt to the fasting period, but it also maximises the potential benefits. As individuals find the 16/8 method not only achievable but also sustainable over the long term, it emerges as a compelling option for those seeking a practical and effective intermittent fasting approach.

It's essential to note that while these protocols have research backing their effectiveness, individual factors such as age, gender, health status, and personal preferences play a role in determining the most suitable method. Before starting any intermittent fasting regimen, it's advisable to consult with a healthcare professional, especially for individuals with underlying health conditions.

For further reading into the protocols and effects of IF we recommended the review by Patterson et al (2016) below.

Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., Villaseñor, A., Sears, D. D., Marinac, C. R., & Gallo, L. C. (2015). Intermittent Fasting and Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212. https://doi.org/10.1016/j.jand.2015.02.018