Are you ready to level up your intermittent fasting game? Let’s uncover the benefits of 5 popular fasting methods, as well as the secrets to using them to get maximum health and weight loss results.
Finding a Fasting method that works “just right” for YOU can be a bit tricky! It often takes some serious trial and error. Lucky for you, I’ve already done the “trial” and “error” part for a few years now. So, I’m happy to be your guinea pig.
In this post, we’ll dive in and scoop out the answers to the following burning questions:
- What is Intermittent Fasting?
- What are some health benefits related to fasting?
- What are 5 common intermittent fasting methods?
- What are the key benefits, options and levels of flexibility associated with each fasting method?
- What fasting methods did I (So What IF? with Jen) use to lose 46 pounds in 4 months and keep it off for over three years now?
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What is Intermittent Fasting?
Intermittent Fasting is not your traditional calorie deficit or calorie restriction focused diet plan. It’s an eating plan that focuses on WHEN you eat, and not quite as much on WHAT you eat. Intermittent fasting alternates between a fasting period and a feasting period. It’s become super popular because it’s pretty flexible and can fit into many lifestyles. Finally, this eating pattern can help with accelerated weight loss, in addition to offering a whole slew of potential benefits and long term health improvements.
Intermittent Fasting Benefits
An intermittent fasting plan has been shown to balance blood sugar levels and improve metabolic health, brain health, and insulin resistance. Some studies have even shown that intermittent fasting has the potential to help protect against heart disease, as well as other chronic diseases and health conditions.
My Beginner Experience with “IF”
In 2020, when I first heard about intermittent fasting, I’ll admit, I was pretty clueless about it. I’d heard that it could help with weight loss. I was also told about these two so-called “magical” intermittent fasting numbers: 16 and 8. But, that was it! That is literally ALL I KNEW about it.
As a teacher, I have always felt that KNOWLEDGE IS THE TRUE PATHWAY TO POWER, so I asked a few people for some clarification on that. I was told that if I really wanted to “properly” do this intermittent fasting thing, I needed to FAST for 16 hours of the day and EAT for the other 8 hours. That’s it? That’s all I had to do and the fat would just start melting off of my body? Hmmm!
So that is when I started digging for answers and began to discover that intermittent fasting offered so much more than just one way of doing things.
5 Popular Intermittent Fasting Methods
Well, let’s go ahead and dive into the many different ways you can be successful with intermittent fasting! And, since 16:8 is the most popular and well known fasting method, it probably makes the most sense to go ahead and start there.
FASTING METHOD #1: THE 16:8 Method
This type of fasting method, indeed, involves a fasting period of 16 hours every day and an eating period that falls into an eight-hour window. This is by far the most popular intermittent fasting schedule. Some people who fast using this method, eat their three meals a day during this 8 hour period of time. The remaining 16 hours of the day is considered their fasting window of time where they abstain from eating.
MY PERSONAL EXPERIENCE WITH 16:8
I first heard about intermittent fasting in June of 2020. This was about six months prior to beginning my successful weight loss journey in January of 2021. As I mentioned before, I thought that this was the sole option for fasting since it was the only method I had heard about. I needed to lose weight, so I began following a 16:8 fasting schedule from June through December of 2020. I started fasting 16 hours each day and patiently waiting for the fat to magically melt off my very chubby 45 year old body.
Ummmmmmm! NOPE! Unfortunately, NOTHING about this method worked for me. I did not feel any different, I didn’t gain any energy, and I actually GAINED weight during those six months. I will tell you, however, that many people (my husband included) lose weight and reap many fasting benefits using this method. That just wasn’t the case for me! The numbers 16 and 8 did not turn out to be my magical numbers. Sorry! Just keepin’ it real for you all.
FASTING METHOD #2: OMAD (One Meal A Day)
This intermittent fasting method is called OMAD and it stands for ONE-MEAL-A-DAY. It involves fasting all day, then eating one large meal a day and possibly a snack within a 1-4 hour period. When following a 20:4 eating schedule, this method is also often referred to as the warrior diet.
MY PERSONAL EXPERIENCE WITH OMAD
Once I switched from 16:8 to an OMAD fasting time (minimum fasting of 19 hours) I saw positive effects and weight loss results very, very quickly. This method of intermittent fasting is my personal favorite and makes my body feel the best. On most days of the week, this is the method that I follow because it fits in well with my work schedule and it has provided me with the best results (real fat loss). However, I do mix in a few other methods from time to time. I like to keep my body guessing and my metabolism humming.
FASTING METHOD #3: THE 5:2 Method
This intermittent fasting schedule/method involves two full fast days and five days of regular eating during the week. On the two days that you are fasting, you can completely fast or you can do a modified fast. This is where you limit your calories and consume no more than 400-500 calories for the day.
MY PERSONAL EXPERIENCE WITH THE 5:2 FASTING METHOD
I do not and have not followed this method too often. I have, however, used the 5:2 method for a week or two following the return from a vacation where I did some serious indulging (just as you should on vacation). After following the 5:2 schedule immediately following a vacation, I’m happy to report that I have gotten right back to my pre-vacation weight within only 2-3 weeks.
IMPORTANT 5:2 TIP: When implementing the 5:2 fasting method, you should avoid fasting on two consecutive days. This has the potential to possibly make you more susceptible to experiencing negative side effects. Some side effects may include extreme hunger, irritability and sometimes dizziness and fatigue.
FASTING METHOD #4: THE 4:3 Method
This intermittent fasting schedule/method is similar to the 5:2 method but even more restrictive as it involves three full days of fasting and four days of regular eating. Just like the 5:2 method, on the three days that you are fasting, you can completely fast or you can do a modified fast, limiting your calorie intake to 400-500 calories for the day.
MY PERSONAL EXPERIENCE WITH THE 4:3 FASTING METHOD
If I’m being honest with you (which I promise to always be), I have actually NEVER TRIED THIS METHOD. To me, this method feels way too restrictive! I like to eat way too much for this plan to work for me. However, should you decide to give this method a try, please proceed with extreme caution! With such a time-restricted eating plan, disordered eating could possibly become an issue.
FASTING METHOD #5: ADF (Alternate Day Fasting)
As the name suggests, this fasting method requires you to fast on alternate days or every other day. The alternate-day fasting method is becoming more and more popular because many people are having great weight loss success with this method. I like to think of this method as the TEETER TOTTER or the UP-DOWN method. On down days, you are either completely fasting or you may choose to opt for a slightly less intense fast. This is called a MADF (Modified Alternate Day Fast) where you do not completely fast on your fasting days. Instead, you restrict your calorie intake to just 500 calories. Then on your NON-FASTING or your UP DAYS, you eat/re-feed for several hours (usually 6-8). This is a difficult one to completely explain because there are so many different versions and variations.
MY PERSONAL EXPERIENCE WITH THE ADF FASTING METHOD
I have had very good success with using different variations of this method from time to time. I found that when I would hit a weight loss stall or plateau, switching to the ALTERNATE DAY FASTING method almost always helped me to break through my stall and get the scale moving in the right direction again.
Well, that about sums it up. Despite there being other fasting methods out there, many people living an intermittent fasting lifestyle have found great success with these 5 popular routines.
What Fasting Methods Worked For Me?
Now, let’s take a glimpse into the fasting methods that helped me lose 46 pounds in 4 months!
FASTING METHODS I USED TO LOSE THE WEIGHT
On January 5th of 2021, I stepped on the scale and was devastated to say the least. I weighed 174 pounds that day. At 45 years old, I had, never in my life, been above 169 pounds! At that point, the only fasting method I knew about was the 16:8 method. So I started with 16:8 and combined it with a very low-carb, “kinda Keto” diet during my 8 eating hours. By the middle of January, I had lost about 9 pounds. It was a start.
Then, out of the blue, something amazing happened that completely transformed my life. I read the GAME-CHANGING book, DELAY, DON’T DENY by Gin Stephens [Amazon Affiliate Link]and my life has not been the same since. What did I learn from that amazing book? I learned that Intermittent fasting was SO MUCH MORE than those “maybe not so magical” numbers: 16 and 8.
Oh, For The Love Of OMAD!!!
So, on January 21st of 2021, after reading DELAY, DON’T DENY, I discovered the power of OMAD. I began implementing One Meal a Day right away. I solely used the OMAD fasting method (21:3 or 22:2) for the next month and by the middle of February, I was simply amazed. After just 6 weeks, I had lost 21 pounds and was down to 153 pounds.
I fell in love with OMAD and continued primarily using this method for the next few months until I hit my goal weight of 128 pounds on May 7, 2021. However, during that time, I did experience many frustrations and hit several weight loss plateaus. When this occurred, I would occasionally incorporate ADF (Alternate Day Fasting) and an occasional extended fast (40-48 hours). Both of these strategies were instrumental in getting the needle and the numbers moving in the right direction again.
FASTING METHODS & ROUTINES I USE NOW TO MAINTAIN MY WEIGHT
I now have a good understanding of what I must do to maintain my weight within a 5 pound range. I have also found that, like the old saying goes, VARIETY really is the spice of life. When it comes to fasting, it’s so important to avoid getting too comfortable and doing the same thing day after day. I mix up my routine and methods to keep my metabolism humming and my body guessing. Below is an outline of the weekly Hybrid Fasting Schedule and Methods that I currently use to easily and successfully maintain my weight at almost 50 years old.
JEN’S HYBRID IF SCHEDULE FOR MAINTENANCE
- SUNDAYS – On Sundays, I go to my parents’ house for lunch and dinner so I splurge on this day and usually follow the 16:8 fasting method. On Sundays, I usually eat from noon until about 8:00 pm.
- MONDAYS – On Mondays, I usually have a MEAL-LESS day and FAST ALL DAY! I have no calories at all and just drink plain water, tea, and black coffee.
- TUESDAYS – On Tuesdays, I generally follow the OMAD fasting method. I usually break my fast between 2:00-6:00 pm and then close my eating window around 7 pm. (Since I haven’t eaten since Sunday night, this gives me a nice 40-48 hour extended fast.)
- WEDNESDAYS – On Wednesdays, I almost always use the OMAD method and make sure I have fasted for 20-22 hours before opening my window to eat one of my nutritious intermittent fasting weight loss dinners.
- THURSDAYS – On Thursdays, I also primarily follow the OMAD fasting method and fast for 20-22 hours before opening up my eating window at dinner. On Thursdays, I often choose to have a MEAT-FREE meal and load up on plenty of other protein sources, veggies and healthy fats.
- FRIDAYS – On Fridays, I like to have fun. I still follow the OMAD fasting schedule but often open my eating window a little earlier than the other nights of the week. My family likes to go out to eat on Friday nights, so I usually keep my eating window open for a bit longer, especially if we are out and about having fun.
- SATURDAYS – My Saturdays look very similar to my Fridays. We often go out on Saturday nights, as well. However, I still stick to an OMAD fasting plan and shoot for a minimum of 19-20 hours of fasting for the day.
THAT’S A WRAP!
I believe that each person’s intermittent fasting journey is absolutely an EXPERIMENT OF ONE. It’s so important to familiarize yourself with different fasting methods. Then, experiment through trial and error until you find what works BEST FOR YOU! Be sure to also document your journey. This will give you a blueprint of what methods are working for you and which ones are not. Trust me when I say, you will be so glad that you did!
Through experimentation and a great deal of documentation, I learned what fasting methods and routines work BEST FOR MY BODY. I hope that I have inspired you to do the same. If you would like to learn more about how I lost 46 pounds in 4 months, please be sure to check out my So What IF? with Jen WEBSITE & BLOG for tons of TIPS, TRICKS, and HEALTHY WEIGHT LOSS RECIPES!
FINAL THOUGHTS!
Best of luck to you on your weight loss journey! REMEMBER… If you keep doing what you are doing, you will keep getting what you are getting. So, get out there, EDUCATE yourself, EXPERIMENT, SHAKE THINGS UP, and have some FUN!
And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!
BONUS FOR YOU: If you have read this far – THANK YOU – Please use the following discount code: if25 at checkout as a personal thank you from me and receive $25 off of my intermittent fasting weight loss video course.
Until Next Time, my Fasting Friends! Take Care and Be Well! I hope you spend your day LOVING WITHOUT FEAR and LAUGHING UNTIL YOUR CHEEKS HURT!
WEBSITE & BLOG/So What IF? with Jen
BLOG POST SHOUT OUT: This blog post is dedicated to my amazing husband, Barry Tiemann. Thank you for your patience as I struggled to finally figure this weight loss thing out. You have loved me unconditionally, for over 22 years now, no matter what weight I’ve been at. I also want to thank you for your support and understanding of my occasional “crabiness”, sass and frustration as we worked so hard to get this website and blog up and running. You are my everything and I crazy biggly love you!
