The 16/8 Method: Fasting for 16 hours each day; for example, from 4pm until 8am the next day The 14/10 Method: Fasting for 14 hours each day; for example, from 6pm until 8am The 5:2 diet: eating just 500 to 600 calories on 2 days of the week and eating normal during the other 5 Price: $19.99 annually (YAZIO PRO) Ratings: 4.3/5 stars (Google Play), 4.7/5 stars (Apple App Store) Best for: Individuals who are looking for a dual intermittent fasting and calorie and That is the optimum idea. Subject to our individual variances, it's when "Autophagy" occurs. That science won the Nobel prize in 2016. 16:8, 17:7, OMAD. 17:7 mostly, rarely dip below 16 hrs. ~500 cal deficit, steady loss of body fat. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. 5:2 fasting. Eat a normal diet five days a week and fast two days a week. Daily time-restricted fasting. Eat normally but only within an eight-hour window each day. For example, skip breakfast but eat lunch around noon and dinner As for the 14:10 plan, it is exactly identical to the 16:8 plan, with the major difference being the extended eating period by 2 hours. If you have never been on a diet before, the 14:10 plan might be a good place to start. From what I've read women don't have to fast as long to see the same benefits as men. 14:10 should be a good starting point to test the water. Try stick with it for a few weeks and slowly pushing for a longer fast if you can. You may also want to consider starting your fast earlier in the night then you can break your fast earlier in the morning. This 16:8 split (16 hours fasting and 8 hours eating) is recommended every single day. If you had one day off from this protocol and followed this the other six days of the week, that would amount to an additional 4 hours of fasting per day compared to the standard 12:12 split that we are assuming to be baseline (12 hours fasting and 12 hours A popular plan is the 16:8 method, which requires a person to fast for 16 hours and eat during an 8-hour window. Alternate-day fasting. People following this pattern alternate between a “fast There are a few ways to go about intermittent fasting. One way is setting a six-to-eight-hour eating window, where you get all your calories for the day within a certain period, say, 10 a.m. to 6 lITAel.

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