Different Fasting Regimens
There are many ways you can incorporate fasting into your lifestyle. You don't have to stick with just one, and you can alternate as suits your goals best.
- The Monk Fast
Pioneered by WeFa.st, this is a 36 hour water fast.
- 16/8 "Leangains"
Pioneered by Martin Berkhan, this is a 16 hour fast followed by an 8 hour feed window. Mark feels that the 16 hour fasting schedule is "an ideal compromise between getting the best out of the fasting, without the negatives that may follow with a longer fast. This leaves eight hours as your eating window ... leaving room for proper pre and post workout nutrition.
- 20/4 "Warrior Diet"
Pioneered by Ori Hofmekler in 2001, this 20 hour fast is followed by a 4 hour window. Hofmekler's plan is based on "calorie restriction combined with exercise" that promotes autophagy.
- "Eat Stop Eat"
Pioneered by Brad Pilon, "Eat Stop Eat" is another regimen of Intermittant Fasting that has you taking a 24 hour fast, ideally, twice a week.
- 60 "The Himalayan Fast"
Promoted by WeFa.st, this is a 60 hour fast. It starts off with a minimal amount of food, 500 calories or less that are high-protein, low carb and high fat, and reduces to a zero calorie water fast if possible.
- Water Fasting
Maximum benefits for autophagy and HGH production. You can only drink water, black coffee or unsweetened tea. That's it.
- Bone Broth Fasting
Bone Broth contains numerous minerals, vitamins, collagen protein and sodium. It is quickly absorbed by the digestive tract, and many people believe that it has minimal impact on fasting.
- The 5:2 Diet
The 5:2 diet involves restricting your calorie consumption to 25% of your energy (calorie) needs, two days a week, and eating normally the rest of the time.