How to Fast

More and more people are practicing fasting to lose weight and improve their health, but do we really know how to fast to achieve the desired effects? Below are three of the main types of fasting categories currently being used and how to best incorporate them into your lifestyle for optimal results.


Intermittent Fasting (IF)

An intermittent fasting program is a popular diet approach that alternates between periods of eating and fasting.  Here are a few examples of how to fast with some of the more popular IF diets.

The Five:Two Diet - How to Fast

For this type of intermittent fast, individuals can eat their normal, healthy diet 5 days per week, while the other two days (preferably non-consecutive) are dedicated to fasting. During each fasting day, the person will restrict their caloric intake to no more than 600 calories for men and 500 calories for women.

Alternate-Day Fast - How to Fast

Another popular intermittent fasting approach, this diet calls for fasting on one day and then eating as you normally would on the following day. For the eating day, a healthy diet is encouraged. As for the fasting day, it could either be the complete elimination of all food or a modified version where a significantly reduced calorie intake (no more than 500) is allowed.

Time Restricted Eating (TRE)

TRE gives you a specific window of time during a 24-hour cycle in which you can eat. For those just getting started with fasting, this approach may be the easiest to implement into their lifestyle. By simply consuming reasonably sized portions during the eating window, weight loss and a variety of other health benefits can be achieved with minimal effort. Here are a few examples of how to fast for some common TRE diets.

Twelve:Twelve Diet – How to Fast

With this daily fasting method, people have a 12-hour window each day to eat whatever (healthy) foods they want, and then fast for the remaining 12 hours. For instance, if someone’s last meal of the night was at 7:00 p.m., they would want to have their next meal at 7:00 a.m. the following morning.

Sixteen:Eight Diet – How to Fast

Similar to the 12:12, this TRE plan shortens the eating window by 4 hours to extend the time the body is in a fasting state. Here, the person would only have 8 hours in which they can eat each day, with the remaining 16 hours devoted to a complete fast. However, it is not recommended to skip breakfast during this fast, as recent research shows there could be a negative impact on heart health.  If you want to practice 16:8, and were planning to skip breakfast, we suggest you replace your meal with our new Fast Bar™ to provide your body with sustenance while also introducing a heart healthy bar that features the technology of the Fasting Mimicking Diet (see below for more information),

*Eating a Fast Bar™ is an ideal way to support a TRE fast. 

Prolonged Fast (PF):

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