Milly Gaines
Fasting diets are calorie-restricted diets that switch between periods of eating and restriction. There are many variations of intermittent fasting diets, each with a slightly different take on the ‘optimum’ way to practice. Some of the most well-known include Dr Michael Mosley's The Fast Diet 5:2 method and David Zinczenko's book The 8-Hour Diet which promotes the 16:8 method. Some popular intermittent fasting eating patterns include time-restricted eating, where you select an eating window and refrain from eating outside of this.
| Characteristics | Values |
|---|---|
| Intermittent Fasting | Switching between periods of eating and restriction |
| Partial Fasting | Eliminating certain foods from your diet |
| Water Fasting | Drinking only water for set amounts of time |
| Juice Fasting | Only drinking fruit or vegetable juice during a predetermined fast time |
| Time-Restricted Eating | Limiting eating to a short window of time |
| Alternating Eating and Restriction Days | Alternating between eating and restriction days |
What You'll Learn
Intermittent fasting
Other fasting plans focus on calorie restriction or eating only low-calorie foods such as fruits, vegetables, juices and soups during that fasting timeframe. TRE is relatively easy to incorporate into your daily life because it doesn’t require any drastic changes in eating habits. The fasting periods are also much shorter and easier to adapt to different lifestyles. This fasting method involves alternating between eating and restriction days. During an eating day, you consume your regular healthy diet and calories. For fasting days, you can either eat nothing at all or have drinks like water, tea, and coffee. The tea and coffee should be taken without milk and sugar.
ADF can be challenging to implement for beginners because the 24-hour fasting window is an extended time to go without eating. Water fasting As the name suggests, this approach entails drinking only water for set amounts of time. While considered popular as part of a detox diet — targeted to rid the body of harmful toxins — detox diets don’t actually do much and can be dangerous. Juice fasts Juice fasts or ‘juicing’ entails only drinking fruit or vegetable juice during a predetermined fast time. It is not recommended if you are managing or at risk for diabetes as carbohydrate sugars in natural juices can impact blood glucose levels.
Partial fasting — also known as selective or modified fasting — is a flexible eating approach that involves eliminating certain foods from your diet. Unlike some fasting methods that require total calorie restriction, this approach focuses more on the nutritional quality of the foods you eat. There is no required fasting and eating window, which makes this method a much more sustainable dietary approach. The flexibility of partial fasting also means that you can adapt it to fit into your lifestyle. Besides being one of the easiest fasting methods, this dietary approach has many other health-related benefits, including: Improved dietary quality by eliminating or reducing certain foods — such as processed items, sugary beverages, or specific types of carbohydrates — partial fasting may help you consume healthier meals.
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Partial fasting
This method is one of the easiest fasting methods and has many other health-related benefits, including:
- Improved dietary quality
- Weight loss
- Lower calorie intake
The frequency of eliminating certain foods can be for a set amount of time, such as a couple of days, weeks or months.
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Time-restricted eating
This method involves alternating between eating and restriction days. During an eating day, you consume your regular healthy diet and calories. For fasting days, you can either eat nothing at all or have drinks like water, tea, and coffee. The tea and coffee should be taken without milk and sugar.
This method can benefit your overall health by promoting weight loss and improving dietary quality. It is also relatively easy to implement because it doesn't require any drastic changes in eating habits.
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Water fasting
This method involves alternating between eating and restriction days. During an eating day, you consume your regular healthy diet and calories. For fasting days, you can either eat nothing at all or have drinks like water, tea, and coffee. The tea and coffee should be taken without milk and sugar.
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Juice fasting
To juice fast, you will need to drink only fruit or vegetable juice during your fasting time. It is important to note that natural juices contain carbohydrate sugars that can impact blood glucose levels. Therefore, it is not recommended for people with diabetes.
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Frequently asked questions
Intermittent fasting is a popular dietary approach where you switch between periods of eating and restriction. You can adjust your eating and fasting times to make them shorter or longer, depending on what suits your lifestyle.
Water fasting entails drinking only water for set amounts of time. While it is popular as part of a detox diet, detox diets don’t actually do much and can be dangerous.
Juice fasting or ‘juicing' entails only drinking fruit or vegetable juice during a predetermined fast time. It is not recommended if you are managing or at risk for diabetes as carbohydrate sugars in natural juices can impact blood glucose levels.
