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6 Popular and Effective Ways to Do Intermittent Fasting

These methods may make the journey easier for you

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It's important to consult your doctors with any medical concerns, and before making any changes to your health plan.

How many times have you attempted to go on a diet but failed in the process? With so many diet fads out there, it can be hard to figure out which one will actually result in the kind of weight loss that you need or want. This is where fasting comes in.

What is Fasting?

Whether for ritualistic, ethical, or health-related purposes; fasting refers to an abstinence from food and drink, and can be viewed as a form of cleansing or detoxification. Fasting is also rooted in human biology and evolution. Studies have found that it promotes a healthy metabolism and may even allow you to live a longer life.

What is Intermittent Fasting?

Intermittent fasting (IF) is a form of fasting in which you cycle between set periods of eating and restriction. Rather than specifying which food you should and shouldn't eat, it moderates when you ought to eat instead. Some believe that this method works by supporting the body's circadian rhythm or internal clock.

Why is Intermittent Fasting So Popular?

Intermittent fasting has grown in popularity because you will be in complete control of your food intake. You can set your own eating window and make your own choices on what to eat within the timeframe, which results in it being more adaptable to busy schedules and specific lifestyles.

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What are the Most Popular and Effective Ways to Do Intermittent Fasting?

There are several different ways of doing intermittent fasting, though all of them involve splitting the day or the week into eating and fasting periods that you need to follow. During the fasting periods, you eat either very little or nothing at all. Fortunately, this has been reported to be easy to get used to. Of course, you shouldn't forget to consult your doctor before embarking on any of these fasting methods.

The 16/8 Method

The 16/8 Method involves fasting every day of the week for 14 to 16 hours, and restricting your eating window to 10 hours at most. Within this eating window, you can schedule as many meals as you'd like, though it would be important to consume healthy food rather than junk food during your eating window. The 16/8 Method is considered by many to be the easiest intermittent fasting method for beginners.

The 5:2 Diet

The 5:2 Diet, popularly known as the Fast Diet, involves eating normally 5 days of the week, and then restricting your calorie intake to 500-600 for the remaining 2 days. The 5:2 Diet is fairly easy to follow as you have a fair amount of freedom in choosing your eating window. You can choose whichever 2 days of the week you prefer, as long as there is at least 1 non-fasting day between them.


The Eat-Stop-Eat Method involves a 24-hour fast once or twice a week. This particular method has become quite popular in recent years due to the fact that you don't have to go all-in from the very start. Instead, you can begin with 14 to 16 hours of fasting in your first week, and then increase the number of hours that you fast as you go along.

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Alternate-Day Fasting

Alternate-Day Fasting (ADF) is pretty straightforward. You simply have to fast every other day and eat whatever you want on the other days. With this method, you only need to restrict what you eat half of the time. "The Every Other Day Diet" by Dr. Krista Varady has been shown to have unique effects on body composition - both during your diet and during your period of weight maintenance. Some of its benefits include lowering the risk of diabetes, maintaining heart health, and reducing your waist circumference.

The Warrior Diet

The Warrior Diet involves eating small amounts of raw fruits and vegetables during the day followed by a huge meal at night. It is basically a "high reward" method, which sees you fasting for most of the day and feasting at night within a 4-hour eating window. According to fitness expert Ori Hofmkler, who popularized it, it is designed to "improve the way [you] eat, feel, perform and look" by stressing the body through reduced food intake, thus triggering your "survival instincts."

Spontaneous Meal Skipping

One fasting option that won't drastically change your regular schedule involves simply skipping meals from time to time, such as when you don't feel hungry or are simply too busy to cook and eat. Since the human body is equipped to handle long periods of famine, you don't have to worry about suffering from starvation just because you randomly decide to skip a meal or two (or even a day). You can simply make up for it by eating more fruits and vegetables, and a generally more balanced diet.

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What is DoFasting?

There are a number of ways to ensure that you succeed at intermittent fasting. DoFasting, for instance, is an app that allows you to choose a fasting method that best fits your lifestyle. The company also provides sustainable tools so you don't have to make big sacrifices in your life just to lose weight.

What are the Features and Benefits of DoFasting?

The DoFasting app offers daily motivation boosts to help you get used to intermittent fasts and get you through the toughest days. It also teaches you how to prepare healthy meals for your new diet and shares doable workouts that you can incorporate into your daily routine. To keep things interesting, you can even join challenges, test your limits, and shift to a more advanced mode.

DoFasting likewise includes access to a special meal database, which allows you to select and save your favorite meals, keep up with your recommended calorie intake, and make your diet even more effective. All the recipes you can find through the app are chosen by DoFasting's professional nutritionists and can be adjusted according to your allergy and dietary specifications.

Improve your eating habits and start your fasting journey with DoFasting today.

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