Intermittent fasting diet – what, why and how?

Intermittent Fasting Diet

I admit, at first intermittent fasting looked scary. The action usually associates with religious events such as Ramadan for Muslims and Good Friday for Christians. Still, let’s work on your health today, not on religious needs. Intermittent fasting diet is not so difficult, if you plan everything ahead, it’s possible and really effective. So let’s dive in to fasting and see, whats so good about that!


I was a bit skeptic of this idea at first, but I have a policy to try out things that sound a bit too good to be true? And at what result? No more do I crave specific food so much, I also get a lot more done not having to have breakfast everyday, and even my health improved, even the doctor said I was looking better than ever! Once again, what is intermittent fasting?

Intermittent fasting diet – what’s that?

It’s not as difficult as it sounds. Intermittent – it’s the cycle of stopping something, then doing it again. So for this example, intermittent fasting diet is just a fancy word for not eating food for a some part of time, or eating just really little amount of foods. During my research, I found two main types of full abstinence on food – dry and water fasting.

Dry fasting

Dry fasting is full abstinence from any kind of food and drink, even water. While dry fasting is the most difficult type of fasting to do. There are two types of dry fasting – hard and soft. Hard dry fasting is full abstinence from water, not only with consuming it, but also not being to feel it, that means no showering, dish washing, et cetera. Soft dry fasting is just allowing yourself to be in contact with water. Now why should one do it? As said, dry fasting may help you cure yourself from many different diseases and other health issues. But, I would not recommend dry fasting without any medical advice given by your personal doctor.

Water fasting

Water fasting is the same as dry fasting, but with the obvious possibility of being able to consume water. It’s great for weight loss, mental health healing and other issues. With water fasting, there’s two categories I’d like to exclude. One is only consuming water, tea or coffee (as they are low in calories) and the other is with being able to drink other substances as milk, juices and other. Knowing these different types of intermittent fasting diet, let’s find out the how of the fasting.

Different time length fasting

Once again, I’d prefer to exclude the different types of time length fasting. There’s multiple day long fasting and intermittent fasting. I’m not going in detail about the multiple day fasts, as it’s a difficult matter, but instead, let’s look into at the intermittent fasting diet. Intermittent fasting is counted by hours from the last meal you had. Most popular types of food abstinence is a 24 or more hour fast and less than 24 hour fast.

16/8 hour method

This type of frugality is a daily one. Simply put, you eat two or three times a day, during an 8 hour period. On the other 16 hours you shouldn’t consume anything but water, coffee or tea. The best way to complete this is to have your 8 hour period of eating start at 12 pm and end at 8 pm, skipping breakfast and night snacks. In time, your body will adjust, but as it isn’t too difficult, you shouldn’t have many problems with it. If you’re a female, it’s usually better to fast less, for only about 14/15 hours a day and you’re going to be fine. This type of intermittent fasting diet was introduced by fitness expert Martin Berkhan.

There’s another type of daily fasting, it’s called a warrior’s diet, started by Ori Hofmekler. He states that we should undereat during the day by eating only raw vegetables and fruits, and overeat during the night by having a big meal. This is a great diet if you are doing a lot of gym training.

24 hour methods

There are a couple 24 hour methods, so let’s rank them from the easiest to the most difficult.

  1. 5:2 diet
  2. Eat – stop – eat
  3. Fast every other day.
  4. 24+ hour fasting

5:2 is an intermittent fasting diet, which dictates, that you fast two times a week for 24 hours. For example, if you eat a breakfast at 9am, you’ll be able to eat again a normal meal 24 hours later. Still, you may eat about 400-500 calories on the feast day, so that isn’t as bad as it sounds.

Eat – stop – eat method was popularized by Brad Pilon, which is similar to the 5:2 diet, the only fact changing is that you cannot consume anything else but calorie free liquids. It’s a bit more advanced, and taking 24 hours without food can get exhausting at first, so we recommend you try the 16:8 diet first.

Fast every other day – is quite a difficult feat. As the name says, you have a proper meal day, eating about 3 meals, than feasting for 24 hours til the next day dinner. After that you just repeat a normal day and vice versa. This requires quite a lot of mental preparing, but it rewards you with proper weight loss and long term health strengthening.

24 + hour fasting

It is only for those, who prepared for it properly. The usual term for it is 36 hours, skipping a whole day of eating. If you master this, you can easily outperform most of people, you lose the unneeded cravings of food and become more happy of yourself. Try it and you’ll see for yourself, that it’s a wonder, but to achieve it, you need a lot of mental and physical preparing.

The health concerns about intermittent fasting diet

There are little health concerns you should worry about, until you start doing the 24+ hour fasting. If you’re feeling too weak or getting sick quick, stop the fasting and contact your doctor about the health issues that could concern you.


Intermittent fasting is not recommended to:

  • People younger than 15 and older than 70 years
  • Ill people
  • Hard working people
  • Women who are on their period

What to eat after a long period of fasting

After fasting, it is recommended to eat a medium portion of best raw vegetables, fruits, yogurt, and a smaller portions of cooked eggs, nuts or meat. If you’re trying to achieve the best results in all of this, try out the three white no’s challenge! Doing it, you will understand the unneeded foods as sugar, salt and flour.



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