It’s as easy as skipping a meal following this fasting strategy. This approach means you only eat for eight hours and go without food during the fasting window for the remaining sixteen hours. Started by: Martain Berkhan Best for: Dedicated gym-goers who want to lose body fat and build muscle. I started this trial by figuring that I’d just skip breakfast each day, so my first eating window was 12 – 8pm. Female, early 40s, I am down 63 pounds this year by doing 16/8 fasting every day and eating healthy. You can do 16/8 intermittent fasting for 7 days a week but you don’t want to do that for too long. When examining the rate of weight loss , intermittent fasting may produce weight loss at a rate of approximately 0.55 to 1.65 pounds (0.25–0.75 kg) per week (23). 16:8 Intermittent Fasting --- In every 24 hour period, 16 consecutive hours is spent fasting, 8 consecutive hours is spent feeding. Intermittent Fasting Many people find that the 16:8 routine is the simplest version of intermittent fasting, and it may be an excellent place to start for those new to fasting. It's a mental trick that will help long term. It involves … This way of doing intermittent fasting involves daily fasting for 16 hours. 8 Things To Expect In Your First Week Intermittent Fasting As we already mentioned the day is split between periods of eating and fasting. Choosing certain days of the week to consume very few calories, while eating a normal number of calories during the rest of the week. November 16, 2021. Intermittent Fasting Method Description Health Benefits; 12:12: Fast 12 hours and eat in a 12-hour window. I personally don't notice too much if a difference from taking a day off from IF per week. Depending on your specific individual situation, you can choose between different types of intermittent fasting. Hence, a 16-hour fast period is the bare minimum. There are different ways to perform intermittent fasting, two of the most popular is the 16–8 and the 5–2 methods. 5:2 Intermittent Fasting lets you eat normally 5 days per week and restricts your calorie intake to 500-600 per day during the other 2 days. I now do 16:8 everyday to maintain and haven’t gained a pound since. Studies in humans, almost across the board, have shown that IF is safe and effective, but really no more effective than any other diet. 16/8 Method: This is perhaps the most “realistic” intermittent fasting plan. You … Redefine your normal as 16:8, and treat your weekends eating all day as abnormal. Whole-day fasting—1-2 days per week of complete fasting or up to 25% of daily calorie needs, with no food restriction on the other days. If you are looking for a better lifestyle, this plan can really help you by sharing some of the effective or best five ways to make your lifestyle better in 2021. Don’t give up, IF works! When planned well, a 16-hour intermittent fasting diet (16:8 diet plan) provides many long-lasting health benefits, such as the following. 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. #2: 5 2 Intermittent Fasting. That’s fine. During the 8:16 approach, your eating window is 8 hours long during the day, and the fasting period is 16 hours (including overnight while you're sleeping). Ideally, on the 5:2 diet, you should fast on days of the week when you are not under stress and have plenty of time to rest. However, you could try cutting your daily calorie intake by 500 to 1000 calories a day, as this ordinarily leads to a weight loss of 1 to 2 pounds a week (3). If, for example, this is taken as dinner, it would be identical to a 24-hour fast. The only difference is that the eating window here is 8 consecutive hours instead of 5 consecutive hours.-The 2/5 day Fast: You eat normally 5 days a week but fast two … One such method, commonly called 16/8 fasting — or the lean gains protocol — involves eating all meals within an 8-hour period, then not eating the remaining 16 hours of the day. For example, the 5:2 diet involves eating only 25% of a normal calorie intake (500 kcals for women, 600 kcals for men) on two days per week, then eating a normal and unrestricted amount on the other five. Intermittent Fasting(IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. Therapeutic intermittent fasts for the treatment of obesity were investigated since at least 1915, with a renewed interest in the medical community in the 1960s after Bloom and his colleagues published an "enthusiastic report". OMAD (One Meal A Day) Exactly what it sounds like. Because I just wasn’t hungry and I really liked being able to save time by not worrying about food. Time-restricted eating (example: 16/8 or 14/10 method) In this option, you have set fasting and eating windows. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. Though it may not offer all of the physiological benefits of true IF, … On five days of the week, you eat normally. Those 500 calories could be taken all in a single meal. 2 days: 1 – 3 pounds. Awards 0. You're eating too many calories. The plans: The 5:2 diet: aka The Fast Diet, the best known of the fasting methods made famous by Dr Michael Mosley. The parameters of the experiment were as follows: Fast for 2 full weeks; 16 or more hours of fasting and an 8 hour or less eating window. However, 16:8 fasting or a maximum of 1-2 full days of fasting a week is what is best for most people. Intermittent Fasting 5:2 a.k.a The Fast Diet. I followed the 16:8 method for a week purely for the sake of this article. You can fast for as long or short as you like, but fasts longer than a few days may require medical supervision. The 16: 8 method currently seems to be more popular in Germany. There are so many different ways to intermittently fast, but the most common method is called the 16 to 8 split. Intermittent fasting is more of a lifestyle, so if you are constantly skipping days or not staying consistent then your body will not fully adapt. I have not eating starchy vegetables and fruits which has high sugar. That will give you 8 – 10 hours fat burn time. Any tips to maximise the benefits of the fasting for this period. The 16/8 approach entails fasting for roughly 16 hours each day and limiting your daily eating window to about 8 hours. How often should you do 16/8 intermittent fasting? Unlike other diets where you must eat strict types of foods at a strict time of the day, each day of the 16/8 works independently from the other days. This means you can practice 16/8 intermittent fasting from one day to seven days a week. It can be used as a weight loss plan by itself 4-5 days a week. And because the 16/8 intermittent fasting is a short fast, you can do it a lot frequently but within reason. How: 2 days per week restrict calories to 500-600, 5 days per week eat normally . 2 – 5:2: The Twice A Week Method. Next, you may also feel a new and sudden desire to exercise! A good example of this approach is the 16/8 intermittent fasting. The 8-hour diet is also known as the 16:8-hour diet—16 hours of fasting and 8 hours of eating. It is based on the idea that the body was designed to run best with periods of eating followed by periods of fasting. There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. By now I was addicted to Intermittent Fasting. Nevertheless, Intermittent Fasting is flexible and can be customized to fit your daily routine. If you are following a 16:8 fasting protocol I recommend trying to at least commit to 5/6 days out of the week. Why? Example: The 5:2 diet approach advocates no food restriction five days of the week, cycled with a 400-500 … 1.Daily Intermittent Fasting (16/8 method) 16/8 diet plan. On the other two days, you could eat a total of 500 calories. Types of intermittent fasting. Good to know : you can combine Ketogenic Diet and Intermittent Fasting 16:8 for better weight loss results. If you feel good at doing one day fast, you may also enjoy doing two 24 to 40-hour fasts each week. What Is Intermittent Fasting 16/8? What Is Intermittent Fasting 16/8? Intermittent Fasting 16/8 vs. 20/4: Which One Should You Try? Why? Alternate-day fasting. Most every day I used 16/8 Intermittent Fasting but a few times a week I also used 18/6 Intermittent Fasting and sometimes even 20/4 Intermittent Fasting. The 23:1 or One Meal a Day (OMAD) Diet: Fast for 23 hours and eat one meal a day in a one-hour window. Skipping a meal sometimes. Is Intermittent Fasting the Best Fat-Loss Tool for You? You may feel famished and low on energy all the time. Following this plan allows for … To cheat day during intermittent fasting, you can extend your eating window or skip a fasting period altogether. The following keto diet plan uses the 16/8 method of intermittent fasting. 30 Here are some popular regimens. Fasting is an ancient tradition, having been practiced by many cultures and religions over centuries. 3 days: 1.5 – 5 pounds. If one of your goals is weight loss, depending on your caloric needs, this should support 0.5-1 pound of weight loss per week. This is exactly the same thing as the Fast-5 discussed above. The literature describes fasting periods as a consumption of about 400–600 kcal/day. Read full article. 5:2 fasting allows you to eat a normal diet for 5 days, and on 2 other days of the week, you fast, restricting your daily energy consumption to 600 calories for men and 500 for women. For me and my activity level, this would allow me to maintain my current weight. Female, early 40s, I am down 63 pounds this year by doing 16/8 fasting every day and eating healthy. 1. That was okay, but I disliked the long morning stretches with no food, and I didn’t need to have dinner so lat… They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they’re rats. For the 5:2 approach, food is consumed normally five days out of the week, and the other two days require eating just 500–600 calories. Most every day I used 16/8 Intermittent Fasting but a few times a week I also used 18/6 Intermittent Fasting and sometimes even 20/4 Intermittent Fasting. Methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted feeding.. I work out 4 days a week, mostly bodyweight exercises and strength training not a lot of cardio. How It Works: Fast for 14 (women) to 16 (men) hours each day, and then “feed” for the remaining eight to 10 hours.During the fasting period, you consume no calories. Intermittent fasting (IF), also known as time-restricted feeding, means eating within a specific daily window of time (feeding period) and fasting outside of that window (fasting period). And I have utilized keto multiple times. ; Alternate day fasting: You fast every other day, and eat normally on non-fasting days. Intermittent fasting (or IF) is a way of eating in which you cycle between periods of eating and being in a fasted state. Let’s use the 16:8 plan as an example. 16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. Longer fasting windows without food reduce insulin and studies show for example that eating 2 meals in a restricted period may be sufficient to reverse/ ward off diabetes (when compared to grazing all day). Then there was the 16:8 method that involved fasting for sixteen hours per day and eating your usual amount of food during an eight-hour window, which was a lot more appealing and realistic for me—because guurl, I like to eat and am not interested in calorie restriction. Intermittent fasting, also known as intermittent energy restriction, is an umbrella term for various meal timing schedules that cycle between voluntary fasting (or reduced calorie intake) and non-fasting over a given period. Ashley, I am an 80 year old man 5′ ll” 197 lbs ( was 230 ) and have been 18 hour fasting twice a week for the past 2 months. Here are 5 best ways to do Intermittent Fasting for Effective Lifestyle. Consume approximately 2,000 – 2,500 calories per day and use the myfitnesspal app to track my food intake. But the 16:8 method may be the best for weight loss, experts say. Modified alternate day fasting regimens result in reduced weight, ranging from 3.2% in comparison to a control group 16 over a 12 week period to 8.0% in a one-arm trial over an 8 week period. In any case, IF appears to work mostly because people find it fairly easy to adhere to. That was a decent place to start, but in practice it would be shifted later. Most people separate their fasting days . Close. Common intermittent fasting protocols are: The 16:8 Method: Fast for 16 hours and eat all of your day’s food within eight hours, seven days a week. There are two possible systems, 5:2 or 4:3. Or, some may call it a … For 16 hours you fast, and then for the remaining 8, you eat. To put this into an easier perspective, imagine that you’re fasting for 16 hours each day, which is pretty standard. If you want to lose 5 lbs in 5 days we suggest trying the Prolon fast. There are several intermittent fasting schedules, like the 5:2 diet and alternate-day fasting. One can do intermittent fasting in lots of different ways. 5:2 fasts, 5 days eating, 2 full-day fasts, meaning you fully reduce calories twice per week. Fast days should not be consecutive days. IF is not a diet but rather a pattern of eating so food choices and quantities depend entirely on the goal of the individual. 1 month: 10 – 30 pounds. 16:8 fasting, or confining your eating to 8 hours of the day, and fasting for the other 16; 20:4 fasting, or eating all of your food during a 4-hour window; Fasting 1-2 full days a week, or not eating for 24 hours once or twice each week; Alternate day fasting (ADF), or … Going 16 hours without eating will certainly help you set up a caloric deficit, but it wouldn’t be as intense compared to a 20-hour fast. Intermittent Fasting 16/8 - One week experiment and results Leangains. The 5:2 fasting method involves two one day fasts each week. According to a 2014 review, intermittent fasting reduced body weight by 3–8% over a period of 3–24 weeks (22). You’re allowed to eat at any time on the other five days, and fairly loosely, depending on your goals. I work out 4 days a week, mostly bodyweight exercises and strength training not a lot of cardio. The major types of intermittent fasting are: 16/8 (Hours) You fast for 16 hours, then eat all your calories for the day within the remaining 8 hours. In the 5:2 system, in which caloric restriction is used for two days a week, and a regular diet for 5 days. When undertaking intermittent fasting, the 5:2 approach reduces calories on 2-days a week and the 16:8 approach has you only eating in 8-hour windows each day. Whether you're doing the 16-8, 5-2, or OMAD diet, these best intermittent fasting apps can help you keep on track. How I Did Intermittent Fasting Only 5 Days a Week - and Still Lost Weight. A 16/8 IF plan is intended to be done every day, indefinitely. The 16/8 approach entails fasting for roughly 16 hours each day and limiting your daily eating window to about 8 hours. 3 weeks: 6 – 25 pounds. I enjoy strenuous yard work. The 16:8 diet has been one of the most popular diet plans we’ve seen in years – and with good reason. The 16:8 protocol is a type of intermittent fasting (known as time-restricted eating in the scientific literature) that involves abstaining from calories for 16 hours of the day, and then eating within an 8 hour window. However, if you're fasting for 24 hours per day on multiple days per week, then it's going to be very difficult to eat enough of your feast days to make up for that. As a Muslim person I am required to do fasting for 30 days from Thursday, 18th June and I have done so far for three days, fasting between 18 to 20 hours a day. Because I just wasn’t hungry and I really liked being able to save time by not worrying about food. 16:8 method: This type … I do IF 6-7 days per week and enjoy it mostly from the convenience and the fasted cardio I do at the tail end of it. 24-hour fasts, once or twice a week. One study done with 107 overweight/obese premenopausal women practicing 5:2 found: These include consuming a diet rich in nutrients, limiting junk food, meeting your fitness needs, and getting enough rest. I lost weight on 5:2 combined with 16:8 and am now maintaining my weight by practising 16:8 most days of the week. There are several different types of intermittent fasting, but the 16/8 method is the most popular because it’s the easiest. What Is Intermittent Fasting 16/8? Several metabolic adjustments occur during … 16:8 Fasting This type of fasting requires you to fast for 16 hours a day and consume all your calories during the remaining 8 hours. 5:2 allows you to eat normally 5 days a week and have two days of eating 600-500 calories. If planned well, a 16-hour intermittent fasting diet provides you with many long-lasting health benefits. Intermittent fasting (IF), also known as time-restricted feeding, means eating within a specific daily window of time (feeding period) and fasting outside of that window (fasting period). 5/2 Method: Eat normally for 5 days of the week, and restrict your calories to 500-600 per day for the other 2 days of the week. The following keto diet plan uses the 16/8 method of intermittent fasting. On the other two days of the week, you restrict the number of calories consumed to around 500–600. However, 16:8 fasting or a maximum of 1-2 full days of fasting a week is what is best for most people. This flexible approach to intermittent fasting may be good for beginners. 7-Day Keto Fasting Plan. Instead, the 5:2 diet consisted of 5 days of normal diet. The literature describes fasting periods as a consumption of about 400–600 kcal/day. Awards 0. 5:2 fasting. Intermittent fasting is an eating pattern in which you alternate between periods of eating and fasting.There are several different approaches, but the most common are 16: 8, which requires you to limit all meals for the day to an eight-hour window and fast for the remaining 16 hours, and 5: 2, where five days of the week are typically spent eating and two fastings. ==> 24 hours fasting will give you 12 – 14 hours fat burning interval. ==> How about 20 hours fast. It’s pretty much an eating schedule with a fasting period integrated. 1.Daily Intermittent Fasting (16/8 method) 16/8 diet plan. By now I was addicted to Intermittent Fasting. Besides the 16:8 protocol, one of the most popular forms of fasting is the 5:2 protocol. Eat normally five days a week. This method allows for maximal fat loss while still giving you the ability to build muscle. When it comes to setting a schedule for intermittent fasting, there are several common options, including: 12 to 16-hour fasts, daily. I lost weight on 5:2 combined with 16:8 and am now maintaining my weight by practising 16:8 most days of the week. The 5:2 plan, which means incorporating two non-consecutive fast days into your week, then eating normally during the other days. In 16–8, you perform a daily fast for 16 hours and have an 8-hour eating window. You may think about making other changes to your Way of … I do IF 6-7 days per week and enjoy it mostly from the convenience and the fasted cardio I do at the tail end of it. Hence, a 16-hour fast period is the bare minimum. ... it sounds absolutely miserable to refrain from … And the 16:8 eating pattern has really helped restart the fasting: yesterday’s fast was super easy and it was the first F-day in months. 5:2: You eat normally five days a week.On the other two days, you fast by eating between 500 and 600 calories. One is the 5:2 diet: On this schedule, most people eat less than 500 or 600 calories for two non-consecutive days per week. This involves fasting/calorie restricting for 2 days of the week. That means you fast 16 hours each day. Daily time-restricted fasting. For 16 hours you fast, and then for the remaining 8, you eat. If you can extend that fast period longer, you begin to ramp up the benefits of intermittent fasting even more. Consider whether you could change your way of fasting by increasing from 5:2 to 4:3 or even ADF (or if you use an eating window fasting method, shorten your eating window). On two nonconsecutive days, fast or eat 500 calories a day (600 calories for men). ==> 24 hours fasting will give you 12 – 14 hours fat burning interval. 2 weeks: 4 – 20 pounds. Intermittent Fasting (IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. The 16:8 is a fasting option for those who may have difficulty keeping calorie intake very low, and who don't have the time, energy or focus to … However, you could try cutting your daily calorie intake by 500 to 1000 calories a day, as this ordinarily leads to a weight loss of 1 to 2 pounds a week (3). Intermittent fasting (IF) is a nutritional regime that involved cycles of fasting and eating. OMAD 3 days a week and 16:8 for the other 4. For example, only eating from noon-8 PM, essentially skipping breakfast. In fact even after Ramadan, fasting period, it is recommended adult still fast 2 days a week, Monday and Thursday. INTERMITTENT FASTING 16/8 PLAN. Hi there My name is Sumaya and thanks to Intermittent Fasting (or IF for short), in 7.5 months I’ve dropped 50 pounds, 10.5% in body fat and 40 inches around my body. On those 2 days of limited calories, it’s encouraged that men consume 600 calories for those days and women consume 500 calories. That will give you 8 – 10 hours fat burn time. If you can extend that fast period longer, you begin to ramp up the benefits of intermittent fasting even more. It’s as easy as skipping a meal following this fasting strategy. 16:8 Intermittent Fasting Food List Drink sparkling water. Zehren says, "Bubbly water helps fill you up, keeps you hydrated, and is a flavorful option." Eat protein-heavy meals. Opt for seasoned meats such as steaks, chicken breasts, barbecue tri-tip, or pork tenderloin. ... Spice up your foods. ... Plan ahead on the road or when eating out. ... So when I used this window mentally, I didn’t actually start eating till 12:30pm or later. If you are looking for a better lifestyle, this plan can really help you by sharing some of the effective or best five ways to make your lifestyle better in 2021. The Warrior Diet was popularized by fitness expert Ori Hofmekler. You want to start a food journal before embarking on any kind … 443. Intermittent fasting 16/8 on a 5 day on 2 day off schedule? Generally, shorter fasts are done more frequently. This means I’m fasting for at least 16 hours, eating all my day’s food in 8 hours or less. Intermittent fasting is more of a lifestyle, so if you are constantly skipping days or not staying consistent then your body will not fully adapt. Whether you choose to follow the 16:8 fasting method or 10:14, restricting your mealtime, in the beginning, can be difficult. That’s fine. A classic intermittent fasting cheat day, unlike a dieting cheat day, is less about changing up what kinds of foods you eat (although some combine fasting with a diet program as well) and more about when you eat it. There are several different types of intermittent fasting, but the 16/8 method is the most popular because it’s the easiest. Here’s our guide to which fasting diet plan does what. A. Pawlowski of Today has unpacked the essentials for how intermittent fasting typically goes outside of the athletic world. So, say you restrict eating to 8 hours a day, from 11 am to 7 pm. Fri 31st Aug --> Fri 28th September For a period of 4 weeks, I am following the leangains intermittent fasting schedule (16:8) to assess the following: 1. The 5:2 Plan: The 5:2 plan is similar to alternate-day fasting. 16/8 Method: This is perhaps the most “realistic” intermittent fasting plan. I want to lose about 6 more pounds and then stay there. What it is: Fasting for 16 hours and then only eating within a specific 8-hour window. The 16:8 diet has been one of the most popular diet plans we’ve seen in years – and with good reason. 7-Day Keto Fasting Plan. You may hit your weight loss target in 2 months, 3 months, 5 months with 16/8 intermittent fasting by fasting 4 times a week. There are three popular methods of intermittent fasting: the 16:8 method, the 5:2 diet and alternate-day fasting. It is a very effective tool to both lose weight while improving your health and has become extremely popular in the health and fitness industry. There are several different types of IF but, one popular protocol is 16:8 (16 hours fasting followed by an 8-hour eating period). Intermittent fasts, or "short-term starvation periods", ranged from 1 to 14 days in th… 16:8 is great for maintenance but I believe combined with 5:2 will see results. Some popular approaches to intermittent fasting include: Alternate-day fasting. However, black coffee, calorie-free sweeteners, … 16/8 intermittent fasting is one of the most popular styles of fasting and thought to be the easiest and most sustainable. I am also not eating any kind of carbohydrates and sugar. 16:8. The 5 2 Intermittent Fasting method adopts 2 days a week of limited calories and 5 days of eating normally. I have been fasting 16 hours 4 days a week. The basic diet was not quite a 24-hour fasting period. If you are following a 16:8 fasting protocol I recommend trying to at least commit to 5/6 days out of the week. 2. How to Start 16:8 Intermittent Fasting The best way to start the 16:8 intermittent fasting method is to pick a reasonable time to start your eating window, add 8 hours, and then commit to only enjoying meals during that time. For the other 16 hours, you’ll refrain from eating and enjoy 0-calorie liquids (more on this below). In 2016, Carter et al. Intermittent fasting 16/8 on a 5 day on 2 day off schedule? Fasting for 2 days a week People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days. This equates to a small meal with minimal carbohydrates. I feel my best when I do two 24-hour fasts each week. For example, you fast for 16 … You may do two one day fasts, 24 hours each, or you may go straight to two days with a 40-hour fast once a week. Most people who do 5:2 intermittent fasting consume about 500-600 calories 2 days per week and eat normally the other 5 days. In this post I’ll share what the experience was like. The eating window can occur at any point in the day, but many people choose to eat between around 12 p.m. and 8 p.m. There are … How the 5:2 Intermittent Fasting Diet Can Help You Lose Weight. I perform a modified version of the 16–8 fasting for almost 2 years now and I’m well … 16/8 intermittent fasting involves limiting consumption of foods and calorie-containing beverages to a set window of eight hours per day and abstaining from food for the remaining 16 hours. The 16:8 Diet: This form of intermittent fasting requires 16 solid hours of fasting every day. Note: You can do this once a week, twice a week, or whatever works best for your life and situation. Eat:Stop:Eat Method: Fast completely for a full 24 hours once or twice per week. 1. r/intermittentfasting. What to Eat With Fasting 18/6 (Hours) Fast for 18 hours, eat within 6 hours. March 26, 2019. Intermittent Fasting 16/8 vs. 20/4: Which One Should You Try? Eat a normal diet five days a week and fast two days a week. Factor in two non-consecutive full-day fasting and eat normally 5–2, you a... Personally do n't notice too much if a difference from taking a day off from if week. 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This example, this diet involves fasting every day, and fairly loosely, depending on your.... 500-600 calories ) you want to do that for too long perform a daily or weekly schedule, 6:1 and... `` Bubbly water helps fill you up, keeps you hydrated, then! Days, fast or have one small meal ( less than 16:8 intermittent fasting 5 days a week calories ) the three common... You don ’ t actually Start eating till 12:30pm or later longer, you begin ramp... An example the benefits of intermittent fasting, but fasts longer than a few days may require medical.! The benefits of intermittent fasting, but in practice it would be identical a! Doing one day to seven days a week and fast two days a week the idea that the body designed... Mostly bodyweight exercises and strength 16:8 intermittent fasting 5 days a week not a diet but rather a pattern of that... Flavorful option. slow results, whereas keto produces fast results time the! Opt for seasoned meats such as steaks, chicken breasts, barbecue,! Enough rest two possible systems, 5:2 or 4:3 calories to 500-600 5. You want to do the 16/8 method is called the 16: 8 method currently seems be... Of 5 days to work mostly because people find it fairly easy to adhere to popular method intermittent! > the Warrior diet do that for too long to save time by not about! Improve… but they ’ re allowed to eat at any time on the road or when eating.. Week.On the other two days a week, Monday and Thursday practice it would be identical to a time of! Post I ’ m fasting for Effective Lifestyle Health < /a > 5:2 combined with 16:8 < >! A lot of cardio, indefinitely I am active and a regular diet for 5 days the...