Depending on your specific individual situation, you can choose between different types of intermittent fasting. As a general rule, the less amount of fasting days you have per week, the slower the weight loss. However, 16:8 fasting or a maximum of 1-2 full days of fasting a week is what is best for most people. We suggest looking for and trying the type of fasting that you can most easily integrate into your everyday life, so that you can apply it as long as possible.
16:8 (Early or Late)
16:8 (early) intermittent fasting means that you fast for 16 hours and eat for 8 hours, with no breakfast. It is recommended to eat two meals between 12:00 and 20:00.
16:8 (late) intermittent fasting means that you fast for 16 hours and eat for 8 hours, with no dinner. It is recommended to eat two meals between 06:00 and 14:00.
You can, of course, also choose the hours for fasting which best fit your everyday lifestyle.
For 6:1 intermittent fasting, you will eat your normal 3 meals a day for 6 days, which would bring you to 1400-1600 kcal. Then there is a fasting day where you only eat about 500 kcal divided in 2 meals.
5:2 intermittent fasting means you will eat your normal 3 meals a day for 5 days, with which you would come to about 1400-1600 kcal. On the two fasting days, you can eat maximum 500-600 kcal divided in 2 meals.
In 1:1 intermittent fasting, also called alternate-day fasting, you eat 3 meals during one day, accumulating approximately 1400-1600 kcal. Then you would fast the next day, eating maximum 500-600 kcal divided into two meals.
Please note: You can find out how to adjust the fasting countdown times by clicking here.