What's the Best Form of Intermittent Fasting?

There are many types of intermittent fasting, including:

  • 12-hour fasts: The day is split into equal periods of eating and fasting. This plan is often the most beginner-friendly, since most of the fasting period is spent sleeping.
  • 5:2 diet: For two days a week (non consecutive days), caloric intake is restricted to 500-700 calories. On other days, the person eats their normal diet.
  • Eat-stop-eat: Fasting for 24 hours, one or two times per week. The fast starts after dinner and lasts until dinner the next evening.
  • 16/8: You fast for 16 hours (until midday or later) and eat during an 8-hour period.

The 16/8 or a similar 14/10 plan are popular, but the best one is the one that works for you — and that you can maintain over time.

To help support hydration, reduce hunger and promote muscle health, consider supplementing with electrolytes, amino acids and fiber.* Learn more about intermittent fasting.