Feel Better, Eat Smarter: The Best Fasting Plans for You
Fasting: An Ancient Instinct Meets Modern Life
Fasting has been around forever—just not in the trendy way that we fast now. Originally, fasting was a way of life because, well. . .hunting and gathering. Animals weren’t always readily available to hunt, and plants weren’t always plentiful to gather. So, humans went without food regularly—and adapted, no problem.
Fast-forward a few thousand years, and now we have drive-thrus, entire aisles devoted to snacks, and 24-hour-a-day Uber Eats deliveries. We’re eating more frequently than ever before, and we’re often not even hungry. That’s where intermittent fasting comes in. It’s not about starvation or punishment. It’s about reconnecting with a more natural rhythm of eating.
One Size Doesn’t Fit All: Find Your Fasting Style
The good news? There isn’t just one way to fast. Below are several popular methods, each with its own flavor and flexibility. Whether you’re just starting out or curious to try a new approach, there’s likely a method that fits your lifestyle—and your goals.
1. Time-Restricted Eating (TRE): A Daily Eating Window
Time-restricted eating is one of the most common (and sustainable) fasting approaches. The idea is simple: you fast for a certain number of hours each day and eat within a set window.
Popular options:
- 14:10 – A gentler approach with a 14-hour fast and a 10-hour eating window
- 16:8 – Fast for 16 hours, eat within an 8-hour window
- 18:6 or 20:4 – For those who like a shorter eating window and feel comfortable with a longer fast
Why it works:
It aligns well with your body’s circadian rhythm (as long as you don’t eat late into the evening), giving your digestive system a break and often leading to natural calorie reduction without strict dieting. Great for beginners and longtime fasters alike.
2. OMAD: One Meal a Day
OMAD is exactly what it sounds like—you eat one meal a day, usually within a one-hour window. The rest of the day is spent fasting.
Why people love it:
Simplicity. You don’t have to think about multiple meals or snacks, and it often results in quick weight loss due to reduced calorie intake. (Most people don’t make up for uneaten calories at one meal—although I’m sure some can and do.)
A word of caution:
This method can be too extreme for some, especially at the beginning. And it’s important to make that one meal nutrient-dense and satisfying.
3. 5:2 Fasting: Eat Normally, Then Cut Back
With 5:2 fasting, you eat normally five days a week and choose two non-consecutive days to significantly reduce calories — around 500–600 calories for the entire day.
Why it works:
It allows for flexibility week to week and can be easier to maintain socially and emotionally since you’re not fasting every day.
Who it’s good for:
People who want to ease into fasting or who enjoy having “off” days to look forward to.
4. Alternate-Day Fasting (ADF): Every Other Day
This method alternates fasting and eating days. On fasting days, you consume very few calories (about 500) or none at all. On eating days, you eat normally.
Why some swear by it:
Studies show ADF can support weight loss, insulin sensitivity, and heart health.
Why some don’t:
It can be hard to maintain long-term. Going from full eating to full fasting every other day may feel like a rollercoaster for some.
5. The Warrior Diet: Undereat by Day, Feast by Night
Inspired by ancient warriors (or maybe just busy moms [I’m looking at you, Lori Green.]), this method involves eating small amounts of raw fruits, vegetables, or broth during the day and one large meal at night—usually within a 4-hour window.
Why it’s popular:
It offers a “light all day, full meal at night” rhythm that works well for people who are really busy or don’t care all that much about eating breakfast or lunch.
6. Eat Stop Eat: A Weekly 24-Hour Reset
This method involves fasting for a full 24 hours once or twice a week—say, from dinner one night to dinner the next—while eating normally on the other days. (Note: you do eat every day of the week with this type of fast even though it sounds like you might skip an entire day of eating. Example: eat breakfast at 9am on Sunday, then eat again after 9am on Monday, and resume a normal eating schedule.)
Why it’s popular:
It’s an easy way to create a calorie deficit without daily restrictions. Some people like the idea of hitting a reset button once or twice a week, especially after indulgent days or when trying to lose weight and progress stalls.
So. . .Which Method Is Best?
Honestly? The one that works for you. Some people love structure, others need flexibility, some want faster results, and others prefer sustainability.
Start with the method that feels the least intimidating. If you’re a breakfast skipper by nature, time-restricted eating might be the easiest place to start. If you’re the type who’d rather just knock out one meal and be done, OMAD could be your match.
Tips for Choosing a Fasting Style:
- Take your schedule into consideration. Do you work late. . .work out early? Pick a method that supports your routine, not fights it.
- Start slow. You don’t have to jump into an 18-hour fast right away. Give your body time to adjust.
- Pay attention to how you feel. Hunger should come and go—not overwhelm you. If you’re exhausted, cranky, or overly focused on food, reassess. (Read about how you can retrain your appetite here.)
- Be flexible. You haven’t failed if you switch things up. Fasting is a tool, not a rule.
- If you’re struggling, learn how to help fix the 6 most common intermittent fasting complaints: here.
Final Thoughts: Fasting Isn’t One-Size-Fits-All
Fasting is personal. Your age, hormones, lifestyle, goals, and preferences all play a part in how your journey unfolds. The best method is the one that you can continue with because it supports your life, not disrupts it.
If you’re curious to know how I coach midlife women through fasting in a way that works best for them, click here, download a free tracker, or reach out with questions. You don’t have to figure this out alone.
What method have you tried—or are thinking about trying? Let me know in the comments! I’d love to hear what’s working (or what’s not).
