The Most Successful Type of Intermittent Fasting: A Ranking of Effective Approaches

Choose the type you think is the most successful!

Author: Gregor Krambs
Updated on Apr 9, 2024 07:56
Welcome to StrawPoll, your ultimate destination for intriguing polls and rankings! Today, we're diving into the fascinating world of Intermittent Fasting - a lifestyle trend that has taken the health and fitness world by storm! With countless variations and methods, we know you're eager to find out which type reigns supreme. So, we've curated a list of the most successful Intermittent Fasting methods, and now it's up to you to cast your vote! From the popular 16:8 and 5:2 protocols to lesser-known strategies, we've got them all covered. Think we've missed an option? Don't worry, you can suggest your favorite method and watch it rise to the top! So get ready to flex those voting muscles and help us uncover the ultimate Intermittent Fasting champion! Let the voting begin!

What Is the Most Successful Type of Intermittent Fasting?

  1. 1
    54
    votes
    16/8 Method
    nicoguaro · CC BY 3.0

    16/8 Method

    Martin Berkhan
    This is the most popular and successful type of intermittent fasting, where you fast for 16 hours and eat during an 8-hour window. This method is easy to follow and can be incorporated into your daily routine.
    The 16/8 Method is a popular type of Intermittent Fasting, where the eating pattern involves fasting for 16 hours and consuming all meals within an 8-hour window. This method is also known as the Leangains protocol.
    • Fasting duration: 16 hours
    • Eating duration: 8 hours
    • Daily fasting: Yes
    • Meal frequency: 2-3 meals
    • Calorie restriction: Depends on individual goals
  2. 2
    24
    votes

    5:2 Diet

    Dr. Michael Mosley
    This involves eating normally for five days and restricting calorie intake to 500-600 for two non-consecutive days. It is effective for weight loss and improving insulin sensitivity.
    The '5:2 Diet' is a type of Intermittent Fasting (IF) protocol that involves eating normally for five days of the week and restricting calorie intake for the remaining two days.
    • Alternate-Day Fasting: It requires fasting for two non-consecutive days of the week.
    • Caloric Restriction: On fasting days, women are advised to consume up to 500 calories, while men may consume up to 600 calories.
    • Non-Fasting Days: On non-fasting days, individuals can eat as they would normally.
    • Flexible Fasting: The two fasting days can be chosen based on personal preference.
    • Meal Distribution: The limited calories on fasting days may be consumed in one or spread across multiple small meals.
  3. 3
    18
    votes

    Alternate Day Fasting

    Dr. James B. Johnson
    This involves fasting every other day and is effective for weight loss and improving insulin sensitivity. It can be challenging to follow for some people.
    Alternate Day Fasting (ADF) is an Intermittent Fasting (IF) protocol that involves alternating between fasting days and non-fasting, or eating, days. It was popularized by Dr. James B. Johnson in his book 'The Alternate-Day Diet'. ADF is a flexible approach that allows individuals to eat freely on non-fasting days while restricting calorie intake on fasting days.
    • Fasting Days: Alternate days of fasting or significantly reduced calorie intake.
    • Non-fasting Days: Days where regular or higher calorie intake is allowed without restriction.
    • Calorie Intake on Fasting Days: Usually restricted to around 25% of daily requirements.
    • Water Intake: Unlimited water intake is recommended throughout fasting and non-fasting days.
    • Food Choices: No specific food restrictions, but healthy, whole foods are encouraged.
    Alternate Day Fasting in other rankings
  4. 4
    12
    votes
    This involves fasting for 24 hours once or twice a week. It is effective for weight loss and improving insulin sensitivity. It can be challenging to follow for some people.
    Eat-Stop-Eat is a type of Intermittent Fasting that involves fasting for 24 hours once or twice a week.
    • Fasting Period: 24 hours
    • Frequency: Once or twice a week
    • Meal Timing: Normal eating on non-fasting days
    • Calorie Restriction: No specific restrictions on regular eating days
    • Weight Loss: May aid in weight loss by creating a calorie deficit
  5. 5
    11
    votes

    Warrior Diet

    Ori Hofmekler
    This involves eating one large meal at night and fasting during the day. It is effective for weight loss and improving insulin sensitivity. It can be challenging to follow for some people.
    The Warrior Diet is a type of intermittent fasting that follows a daily eating pattern inspired by ancient warriors. Created by Ori Hofmekler, it is designed to align with the body's natural instincts and promote overall health and wellness.
    • Eating Pattern: One large meal at night, followed by a smaller meal or snack during a four-hour 'overeating' phase.
    • Fasting Period: 20 hours of fasting, with a 4-hour eating window.
    • Food Choices: Emphasizes whole, unprocessed foods with a focus on lean protein, fruits, vegetables, and healthy fats.
    • Undereating Phase: During the fasting period, small amounts of raw fruits and vegetables, dairy, fermented foods, and/or light protein sources can be consumed.
    • Overeating Phase: The main meal should include a variety of foods, allowing for more flexibility in food choices.
    Warrior Diet in other rankings
  6. 6
    11
    votes
    This involves eating one large meal a day and fasting for the remaining 23 hours. It is effective for weight loss and improving insulin sensitivity. It can be challenging to follow for some people.
    OMAD (One Meal a Day) is a type of Intermittent Fasting where individuals restrict their eating window to just one meal per day, typically consisting of all their daily caloric intake. This approach involves fasting for 23 hours and consuming one large meal within a limited time frame.
    • Fasting duration: 23 hours
    • Eating window: 1 hour
    • Daily meals: 1
    • Caloric intake: Consuming all daily calories in one meal
    • Food choices: No specific restrictions, but balanced nutrition is encouraged
  7. 7
    10
    votes
    This involves fasting for 24 hours once a week. It is effective for weight loss and improving insulin sensitivity. It can be challenging to follow for some people.
    The 24-hour Fast is a type of Intermittent Fasting where individuals fast for a continuous period of 24 hours, typically once or twice a week. During the fasting period, only water, black coffee, or tea without any additives are allowed. The fasting period starts from the last meal or calorie intake and lasts until the same time the next day.
    • Type: Intermittent Fasting
    • Duration: 24 hours
    • Frequency: Once or twice a week
    • Allowed intake: Water, black coffee, tea (no additives)
    • Timing: From the last meal until the same time next day
  8. 8
    11
    votes
    This involves skipping meals whenever you don't feel hungry. It is effective for weight loss and improving insulin sensitivity. It can be challenging to follow for some people.
  9. 9
    2
    votes
    This involves eating all your meals within a specific time window, usually 8-10 hours. It is effective for weight loss and improving insulin sensitivity. It can be challenging to follow for some people.
    Time-Restricted Feeding (TRF) is a type of Intermittent Fasting (IF) that involves restricting your daily eating period to a specific timeframe while fasting for the remaining hours. The most common TRF schedule is the 16:8 method, where you fast for 16 hours and restrict your eating to an 8-hour window.
    • Fasting Period: 16 hours
    • Eating Window: 8 hours
    • Daily Frequency: Every day
    • Flexibility: Can be adjusted to different time windows (e.g., 18:6, 20:4)
    • Food Restrictions: No specific food restrictions
  10. 10
    2
    votes
    This involves eating a high-fat, low-carb diet for a few days to induce ketosis and promote weight loss. It can be effective for people who struggle with hunger during fasting.
    Fat fasting is a specific type of intermittent fasting that focuses on consuming primarily fats while restricting other macronutrients. It involves eating small amounts of high-fat foods throughout the day while maintaining a caloric deficit. The goal is to promote fat burning and weight loss.
    • Duration: Typically, fat fasting is practiced for a period of 2 to 5 consecutive days.
    • Macro Composition: Foods consumed during fat fasting are predominantly high in healthy fats, such as avocados, nuts, olive oil, coconut oil, and fatty fish.
    • Caloric Intake: Calorie intake during fat fasting is restricted, usually ranging from 500 to 1000 calories per day.
    • Protein Restriction: Protein consumption is typically minimized during fat fasting to prevent excessive gluconeogenesis, which could break the fasted state.
    • Carbohydrate Restriction: Carbohydrate intake is limited and primarily comes from non-starchy vegetables.
    Fat Fasting in other rankings

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Ranking factors for successful type

  1. Sustainability
    A successful Intermittent Fasting method should be sustainable for the long-term. It should not be too restrictive or difficult to follow, as this can lead to burnout and lack of adherence.
  2. Health benefits
    The Intermittent Fasting method should be backed by science and have proven health benefits. For example, it should improve insulin sensitivity, reduce inflammation, promote weight loss, and potentially reduce the risk of chronic diseases.
  3. Flexibility
    Everyone's body and lifestyle are different, so a successful Intermittent Fasting method should have some degree of flexibility. It should be adaptable to different schedules, preferences, and needs.
  4. Safety
    The Intermittent Fasting method should be safe and not pose any health risks, especially for individuals with pre-existing conditions or taking certain medications. It's important to consult a healthcare professional before starting any new dietary or fitness regimen.

About this ranking

This is a community-based ranking of the most successful type of Intermittent Fasting. We do our best to provide fair voting, but it is not intended to be exhaustive. So if you notice something or type is missing, feel free to help improve the ranking!

Statistics

  • 1359 views
  • 155 votes
  • 10 ranked items

Voting Rules

A participant may cast an up or down vote for each type once every 24 hours. The rank of each type is then calculated from the weighted sum of all up and down votes.

More information on most successful type of intermittent fasting

Intermittent fasting has become a popular trend in recent years, with many people using it as a way to lose weight and improve their overall health. This type of fasting involves alternating periods of eating and fasting, with some plans allowing for certain types of food or beverages during the fasting period. There are several different types of intermittent fasting, including the 16/8 method, the 5:2 diet, and the alternate day fasting approach. Each of these methods involves different fasting and eating periods, and the success of each approach may vary depending on individual preferences and lifestyle factors. While some studies have shown the potential benefits of intermittent fasting, it is important to consult with a healthcare professional before starting any new diet plan. With proper guidance and a balanced approach, intermittent fasting may be a useful tool for improving overall health and wellbeing.

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