Everything You Need to Know about Intermittent Fasting the When Way
These days, it seems that everybody’s talking about intermittent fasting. IF, as it’s called, gained popularity because scientists discovered that when animals were given a very low-calorie diet, they lived longer and were healthier. But eating a very low calorie diet is about as realistic as universally good manners on social media, so fasting was found to be the next best thing. Fasting for long periods is also difficult, but intermittent fasting is supposed to give you the benefits without the struggle. There are lots of different types of intermittent fasting, so here is a low down on the different types—as well as our recommendation for the best approach to take to maximize health and weight loss. .
30-Day Water Fast
This is more of a true fast, where you actually give up food entirely for 30 days. You’re allowed water, but that’s it. This should only be done under very, very strict and attentive medical supervision.
Alternate Day Fasting
This is when you fast every other day. On fast days. you can eat either nothing or about 25% of your normal calories. On “feasting” days, you eat as much as you want.
This is when you eat normally for 5 days a week and fast two days a week. On the fasting days, you eat either nothing or about 25% of your normal calories. Typically fasting days are in between feasting days (not two days in a row).
Fasting Mimicking Diet
This is a plan developed by Walter Longo and collegues from the University of Southern California. On this diet, people have five days of energy restriction per month (fast days). During fast days, a plant-based diet is consumed. The first day is about 1,000 calories and then 750 calories a day for the next four days. Participants typically do four or more of the five-day cycles a year.
This is the When Way favorite. The typical American eats over a 15-hour window, which is essentially the entire time we are awake. In time restricted feeding, you eating during a smaller window. You may see people say they are on a 12:12 or 16:8 plan, which refers to fasting for 12 hours and eating during a 12-hour window, or fasting for 16 hours and eating during an 8-hour window. This is the easiest type of fasting because you are not restricting your calories—just the period during which you eat them. The other twist on time-restricted feeding is when your eating window is. Many people choose to skip breakfast. When you eat the When Way, you eat with the sun, which gives you a baseline of approximately a 12:12 window, depending on the time of year. Research suggests that a smaller window is better, so we like early time-restricted feeding in which you eat breakfast at 10 am and lunch at 2 pm and make sure you last meal of the day is as early as possible (as in finished by 7 pm), so you have 15 hours or more between it and your breakfast.