There are different ways through which you can do intermittent fasting. The methods vary depending on the number of calories you take in and the number of days you are supposed to fast.

Below are five ways to do intermittent fasting:

1. Fast for 16 Hours

When you fast for 16 hours, you will have an eating window of eight hours. The method is commonly referred to as 16:8, as per the ratios.

For men, you are supposed to fast for 16 hours daily, whereas women should fast for 14 hours. If you have ever tried out fasting for 12 hours daily, this method of intermittent fasting will suit you depending on whether the initial method had noticeable benefits.

Some studies have been conducted, and it is evident that fasting for 16 hours protected people from inflammation, obesity, liver disease, and diabetes even when you consume more calories.

2. Alternate Day Fasting

There are different variations when it comes to this method of fasting. Some individuals usually avoid solid foods when fasting, whereas others limit the number of calories they want to consume. On the days you are not fasting, you can choose to eat anything you want.

Alternate day fasting is suitable for people who want to maintain good heart health and lose weight; this form of intermittent fasting is extreme. It is not suitable for people suffering from certain medical conditions.

3. Meal Skipping

This is a method appropriate for beginners. You will decide the meals that you want to skip depending on various factors such as your level of hunger. Meal skipping allows you to monitor your hunger signals and act appropriately. You should only eat when you are hungry.

4. Fasting for 12 Hours Daily

The rule is simple; you are supposed to fast for 12 hours daily. When you fast for more than 10 hours, the body will convert the fat into energy, and ketones will be released into the bloodstream, and you will lose weight in the process.

This option is suitable for beginners since the fasting window is small and manageable. Also, you can consume the same number of calories daily. It is advisable to include your sleeping time in the fasting window.

5. Fast 2 Days a Week

You are supposed to eat healthy foods five days a week and then consume fewer calories two days a week. Men are supposed to consume at least 500 calories during the two days, and for women, 500 calories.

You can separate your fasting days instead of fasting two days simultaneously. Fortunately, through intermittent fasting, your insulin levels will reduce. Also, your insulin sensitivity will improve.