The Most Successful Way of Doing Intermittent Fasting: Ranking Effective Strategies

Choose the way you think is the most successful!

Author: Gregor Krambs
Updated on Apr 14, 2024 07:56
Are you ready to unlock the secret to a healthier lifestyle with Intermittent Fasting? Join us at StrawPoll as we host an exciting ranking of the most successful ways to practice Intermittent Fasting! Thousands of people have voted, and now it's your turn to weigh in on the most effective methods to achieve your health and fitness goals. Not only can you vote for your favorite option, but you can also suggest a missing method that you think deserves a spot on the list. Don't miss out on this opportunity to contribute to the ultimate guide to Intermittent Fasting success – dive into our engaging and informative poll now and discover which fasting technique could transform your life!

What Is the Most Successful Way of Doing Intermittent Fasting?

  1. 1
    This method involves fasting for 16 hours and eating within an 8-hour window. It's the most popular and easiest method to follow, as it only requires skipping breakfast and eating within a restricted time frame.
    The 16/8 fasting method involves fasting for 16 hours and having an eating window of 8 hours each day. During the fasting period, only water, unsweetened tea or coffee, and other zero-calorie beverages are allowed. This method is popular for its simplicity and flexibility.
    • Fasting Period: 16 hours
    • Eating Window: 8 hours
    • Allowed Beverages: Water, unsweetened tea or coffee, zero-calorie beverages
    • Flexibility: Allows for customization of the eating window to fit individual schedules and preferences
    • Simplicity: Easy to follow and understand
  2. 2

    Alternate Day Fasting

    Dr. James B. Johnson
    This method involves fasting for 24 hours every other day, followed by a day of normal eating. It's a more challenging approach and may not be suitable for everyone, but studies have shown it to be effective for weight loss and reducing inflammation.
    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
  3. 3
    This method involves eating normally for five days and restricting calories to 500-600 on two non-consecutive days. It's another popular approach that's been shown to have health benefits, including reducing the risk of chronic diseases.
    The 5:2 Fasting Method is a form of Intermittent Fasting where an individual restricts their calorie intake for two non-consecutive days of the week, while consuming a normal amount of calories on the remaining five days. This method became popular thanks to the book 'The Fast Diet' written by Dr. Michael Mosley and Mimi Spencer.
    • Frequency: Fasting for two non-consecutive days per week
    • Caloric Restriction: Reduced calorie intake (typically 500-600 calories) on fasting days
    • Normal Calorie Intake: No calorie restriction on the remaining five days of the week
    • Non-Consecutive Fasting Days: Fasting days are not consecutive; there should be at least one non-fasting day between them
    • Variability: Flexibility to choose which days of the week to fast
  4. 4
    This method involves fasting for 24 hours once or twice a week. It's a more challenging approach that requires discipline, but studies have shown it to be effective for weight loss and improving insulin sensitivity.
    The Eat-Stop-Eat method of intermittent fasting involves fasting for a full 24 hours once or twice a week.
    • Fasting Duration: 24 hours
    • Frequency: Once or twice a week
    • Non-fasting Days: Regular eating without any specific restrictions
    • Calorie Restriction: No specific calorie restrictions on non-fasting days
    • Allowed Beverages: Water, tea, coffee with no added sugar or milk
  5. 5
    This method involves eating one meal a day and fasting for the remaining 23 hours. It's a more extreme approach that may not be suitable for everyone, but it can be effective for weight loss and improving insulin sensitivity.
    OMAD (One Meal A Day) is a form of Intermittent Fasting where an individual consumes only one meal within a specific time frame while fasting for the remaining hours of the day.
    • Fasting Duration: 23 hours
    • Feeding Window: 1 hour
    • Caloric Intake: Meals are typically consumed within the individual's daily caloric needs.
    • Meal Timing: Meals can be consumed at any time during the day.
    • Flexibility: Allows for adaptation to personal schedules and preferences.
  6. 6

    Warrior Diet

    Ori Hofmekler
    This method involves eating one large meal at night and fasting during the day. It's a more challenging approach that requires discipline, but it can be effective for weight loss and improving insulin sensitivity.
    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
  7. 7
    This method involves consuming only healthy fats for a period of time, usually 3 to 4 days. It's a more extreme approach that should only be done under medical supervision, but it can be effective for breaking through weight loss plateaus.
    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
  8. 8

    Time-restricted eating

    Dr. Satchin Panda
    This method involves eating all meals within a specific window of time, usually 10 to 12 hours. It's a more flexible approach that can be easier to follow, and studies have shown it to be effective for weight loss and improving metabolic health.
    Time-restricted eating is a form of intermittent fasting that involves restricting the daily eating window to a specific number of hours.
    • Duration of fasting period: minimum 12 hours, typically up to 16 hours
    • Duration of eating window: maximum 12-8 hours, depending on individual preference
    • Consistency: following the same eating and fasting schedule every day
    • Calorie intake: no specific restriction on calorie intake during the eating window
    • Water and non-caloric beverages: allowed during fasting period
  9. 9

    Circadian rhythm fasting

    Dr. Satchin Panda
    This method involves eating during daylight hours and fasting during the night. It's a newer approach that's gaining popularity, and studies have shown it to be effective for weight loss and improving metabolic health.
    Circadian rhythm fasting is a form of intermittent fasting that aligns eating patterns with the body's natural circadian rhythm. It focuses on eating windows that coincide with daylight hours, allowing for a more natural and sustainable approach to fasting.
    • Recommended fasting schedule: A 12-hour eating window that aligns with daylight hours and a 12-hour fasting period, typically from 7pm to 7am.
    • Meal timing: The central meal of the day should be consumed around midday to align with peak insulin sensitivity.
    • Emphasis on nutrient-dense foods: Encourages the consumption of whole, unprocessed foods during the eating window.
    • Water consumption: Drinking adequate water throughout the day is recommended to stay hydrated during the fasting period.
    • Light exposure: Exposure to natural light early in the day is encouraged to help regulate the body's circadian rhythm.
  10. 10

    Fasting-mimicking diet

    Dr. Valter Longo
    This method involves consuming a low-calorie, plant-based diet for 5 days each month. It's a more structured approach that should only be done under medical supervision, but studies have shown it to be effective for improving health markers and reducing the risk of chronic diseases.
    The Fasting-mimicking diet is a dietary approach that aims to mimic the benefits of fasting while still providing some caloric intake. It involves consuming a specific combination of nutrients and macronutrients in a controlled manner for a designated period of time.
    • Caloric intake: The diet allows for a specific low-calorie intake of around 800-1100 calories per day during the fasting-mimicking phase.
    • Duration: The diet typically lasts for 5 consecutive days, followed by a period of regular, healthy eating.
    • Macronutrient distribution: The diet is low in carbohydrates and proteins, while providing a moderate amount of healthy fats.
    • Nutrient composition: The diet includes specific amounts of plant-based proteins, healthy fats, and complex carbohydrates, as well as micronutrients such as vitamins and minerals.
    • Metabolic effects: It is designed to induce mild metabolic changes similar to those seen during fasting, such as promoting ketosis and autophagy.

Missing your favorite way?


Ranking factors for successful way

  1. Sustainable and realistic approach
    It is important to choose a fasting strategy that fits your lifestyle and preferences, and that you can adhere to in the long term.
  2. Nutritional adequacy
    Ensure that your chosen fasting strategy provides adequate nutrition and energy to meet your body’s needs during both the fasting and feeding periods.
  3. Individual variation
    Everyone's body responds differently to fasting, so it is important to consider individual differences such as age, sex, body weight, and health status when selecting a fasting regimen.
  4. Evidence-based approach
    Choose a fasting strategy that has been studied extensively and has evidence of efficacy and safety.
  5. Flexibility
    The chosen fasting strategy should be flexible enough to accommodate changes in schedule, social gatherings, and unexpected events.
  6. Personal preferences
    Some people may prefer certain fasting strategies due to religious, cultural, or personal reasons, so it is important to take these preferences into consideration.
  7. Long-term health benefits
    Choose a fasting strategy that has the potential for long-term health benefits, such as improved metabolic health, weight loss, and reduced risk of chronic diseases.

About this ranking

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


  • 159 votes
  • 10 ranked items

Voting Rules

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

More information on most successful way of doing intermittent fasting

Intermittent fasting has become a popular diet trend in recent years, with many people touting its benefits for weight loss, improved health, and increased longevity. The basic idea behind intermittent fasting is to limit the window of time in which you eat, typically to about eight hours per day, and fast for the remaining 16 hours. This allows the body to enter a state of ketosis, where it burns fat for energy instead of glucose. There are several different methods of intermittent fasting, including the 16/8 method, the 5:2 method, and alternate day fasting. While the research on intermittent fasting is still limited, some studies suggest that it may have a positive impact on insulin sensitivity, inflammation, and other markers of health. However, it's important to note that intermittent fasting isn't suitable for everyone, and it's always a good idea to consult with a healthcare professional before starting any new diet or exercise routine.

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