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The first method that is widely practiced is the 16/8 method. This is a low-barrier-to-entry way to introduce intermittent fasting to your schedule. The feeding window is eight hours per day, and the fasting window is 16 hours per day. If you think of a typical eight-hour workday that is 9 a.m. to 5 p.m., this would be your feeding window. This means you would ingest all your calories during that time frame, while the other 16 hours would be spent fasting. The good news is you would most likely spend much of that time sleeping. With this method you can shift the feeding and fasting time windows around to make it most conducive to your schedule. This method allows you to get the benefits from intermittent fasting such as regulated blood sugar levels, mental clarity and increased energy, while also still having plenty of time to eat.

Another method of intermittent fasting is the 5/2 method of eating regularly for five days of the week and eating a very restricted amount (about 500 calories) for the other two days of the week. Generally, those two calorically restrictive days will not be consecutive. This allows the body and brain to experience the benefits of intermittent fasting without having to restrict fully. The fear with this method is the likelihood of binge eating on the days when normally caloric intake is permitted. Intermittent fasting could act as a trigger for some people who have experienced disordered eating, so it is important to know the risks involved with placing restrictions on caloric intake.

A more advanced method of intermittent fasting is the eat-stop-eat method. This is when a full 24-hour fast is exercised once or twice a week. It is common to view this as a sort of "health reset" and there is a lot of evidence that proves the benefits of a full 24-hour fast. Some of these benefits include tapping into fat stores for energy, preventing the spread of certain diseases, improving glucose spikes and drops, as well as deep cellular detoxification. This should not be exercised without the supervision of a health professional or someone who has experience fasting.

Intermittent fasting has been proven to be a great way to reduce inflammation, prevent the spread of disease in the body, increase focus and mental clarity, and lose weight. Digestion is quite taxing on the body’s internal systems, and it is important every now and then to take a break from constantly digesting. This allows the digestive system to rest, recover and optimize through the process of detox and cellular regeneration. There are some zero-calorie items that are still permitted during a fasting window such as black coffee, green tea, lemon water and any calorie-free beverage that also will not increase your blood sugar.

Intermittent fasting is another tool in the wellness toolkit that is accessible to all, available at zero cost, and comprehensively researched. It is important to plan ahead when an intermittent fasting plan will be implemented to make sure you are well-informed and choosing the best program for you and your lifestyle.