We’ve all tried fad diets. But giving up the foods that make us feel happy and comforted or our favorite take-out is hard. What if there’s a regime that lets you eat what you want while benefiting your health?

Intermittent fasting (IF) gives you that option. While most diets restrict what you eat, IF limits when you eat.

Fasting often brings to mind religious practices like Ramadam. But it’s also a health-promoting tool with anti-aging benefits. 

In this article, you’ll learn what IF is and the different fasting methods you can try. We’ll also look at the science behind IF and how it can extend your life.

What is intermittent fasting?

Intermittent fasting is the process of restricting your eating to a set amount of hours per day or days per week. It’s a cycle with designated times for eating and fasting. So time is the restriction, rather than diet. 

For example, instead of three large meals and (let’s face it!) a few snacks throughout the day, intermittent fasters might choose to eat only between 12 pm and 8 pm. 

IF can be cycled weekly or daily. Daily restrictions can range from ten hours of non-fasting per day to as little as one. Weekly fasting styles designate full days to fasting. Additionally, the most prolonged intermittent fasts can last up to 48 hours. 

IF is usually a long-term life choice undertaken to maintain a healthy weight and improve overall health. 

What can you eat and drink?

When intermittent fasting, you can eat anything you want during your non-fasting hours (which is excellent news for chip lovers and dessert fanatics.)

Most people only drink water and low-calorie drinks like black coffee and tea during shorter fasts.  

However, longer fasts of a day or more usually use calorie restriction (consuming a low quantity of calories per day) rather than drink-only fasts.

Next, you’ll learn how intermittent fasting can improve longevity. 

Intermittent fasting for longevity

Fasting has a range of health benefits. Some scientists even believe that IF is natural for us because our ancestors would have remained hungry for long periods until they secured their next meal. 

However, that’s a distant memory in our modern world. Now, there are countless junk food options, food delivery services, and zombie-apocalypse-ready stocked cupboards.

IF is a great way to avoid the constant grazing of our contemporary lives. And it has various health benefits. For example, it reduces inflammation and positively affects cardiovascular risk factors. Additionally, it may be beneficial in fending off type-2 diabetes.

These positive developments are significant, but what about fasting as an anti-aging tool?

One study found that routine fasters were more likely to survive over time than non-fasters and new fasters. 

Additionally, researchers concluded that IF may reduce the harmful effects of aging in mice. Studies also observed that IF helps with new cell production by protecting stem cells. Stem cells are cells that develop into specialized cells. 

What’s more, another study suggested that IF can delay aging when it fits well with circadian rhythm, which is our sleep-wake cycle.

Next, you’ll learn how to implement the most popular styles of intermittent fasting.

Different types of intermittent fasting 

Here are the five most popular types of intermittent fasting:

16/8

The 16/8 method has an eight-hour eating window and sixteen fasting hours. Therefore, this is a great place to start for first-time fasters because it has an extended eating window. 

When trying 16/8 fasting, you only need to skip breakfast to reap the benefits of fasting. For example, you could fast throughout the morning until lunch at 1 pm. You’ll then have until 9 pm to enjoy dining on whatever you choose.

Warrior 

The Warrior method is similar to 16/8, but it’s more restricted. Rather than enjoying an eight-hour eating window, the Warrior technique has a four-hour window to get your calories in. That leaves twenty hours fasting per day. 

This style is better suited to advanced fasters because it requires careful observation of nutrition and calorie intake and the discipline to turn down lunch invitations.

5:2

Also known as The Fast Diet, the 5:2 fasting method restricts you to about five hundred calories for any two days per week. However, you shouldn’t fast two days in a row. 

For some people, eating normally for five days a week makes it easier to commit to two full days of fasting. This style of fasting works around your schedule as you can pick days when to fast.

Eat-Stop-Eat

The Eat-Stop-Eat pattern is very similar to the 5:2 method. However, you can fast either one or two days per week. Additionally, the Eat-Stop-Eat fasts usually only allow low-calorie drinks during fasting days.

Alternate Day Fasting

Alternate Day Fasting (ADF) is an eating pattern with one day of unrestricted eating followed by a day of fasting. Some people prefer to consume only low-calorie drinks while fasting. Others use a calorie restriction model that allows around five hundred calories each fasting day.

Conclusion 

Intermittent fasting is a health-promoting practice that you can implement in various ways. Therefore, picking the right style for you is essential to maintaining IF long-term.

 

However, making dietary changes is a significant decision. Ensure you’re getting enough calories and nutrients during your eating windows, and consult your doctor for more guidance.