The best part about fasting is that it can be incorporated into any dietary plan or lifestyle, and can be adapted to suit personal goals. If your experience with fasting is positive and you want to incorporate it into your daily life, here are some of the more popular methods.
• Daily fasts of 12-20 hours, such as The Lean gains Method or The Warrior Diet
• Weekly or bi-weekly fasts of 20-24 hours, as detailed in Brad Pilon’s Eat STOP-Eat
• Alternate Day Fasting, outlined in Dr. Jason Fung’s Complete Guide to Fasting
• The 5-1-1 plan, pioneered by Dr. Dan Pompa, which includes a weekly practice of 5 days of Intermittent Fasting, 1 full 24-hour fast, and 1 day of “feasting,” or eating ad libitum
• Fasting Mimicking Diet as outlined by Dr. Valter Longo, wherein you consume very low amounts of calories for 5 days to experience the benefits of fasting without abstaining from food altogether
• KetoFast, coined by Dr.Mercola, which involves combining a ketogenic diet, intermittent fasting, and re-feeding days
Fasting is a powerful tool that’s been practiced for centuries; whether involuntarily when food was scarce, or voluntarily as a way to improve health, exercise discipline, or engage in a spiritual experience. Fasting has unfortunately fallen out of practice for the last several decades, but the prevalence of scientific research detailing the many potent benefits is backing its resurgence as a tool for optimal health.
Not only does fasting promote health, graceful ageing, and self-discipline, it’s also incredibly simple—not to mention free!
In fact, you’ll likely find that fasting saves you time, money, and brain power spent on grocery shopping, cooking, and cleaning. You’ll find yourself more productive, focused, and even more appreciative and grateful for food once you refeed.
Now that you’re equipped with the benefits, research, and best techniques for fasting, you can make an educated decision about what kind of fasting is right for you—if at all. Our best advice is to start slow, tune into your body, and be clear on your intention. Fasting is a practice, which means there’s no right or wrong way to do it. Simply find a style that works for you, try it out, and see how you feel. And remember: Fasting isn’t for everyone.