Time-Restricted Eating (TRE)
TRE is a method in which food is limited to either an 8 hour or 10-hour window. An example of time-restricted eating is if a person chooses to eat all of their food for the day in an 8-hour period, such as from 9 a.m. to 5 p.m. The remaining 16 hours is the fasting period, in which no calories are consumed.
Multiple benefits have been associated with TRE, including improvements in blood pressure, belly fat, and lipid profile. In addition to these benefits, this fasting approach often reduces overall calorie intake, despite the approach not being a calorie-restricted diet.
5:2 fasting is one of the most popular intermittent fasting methods. This approach includes 5 days of “normal” eating coupled with 2 days of fasting in the form of 500 calories for women or 600 calories for men. There are no requirements about which foods should be eaten, but rather when you should eat them. However, it is important to emphasize that your “normal” eating days aren’t filled with junk food.
Alternate Day Fasting
Alternate day fasting cycles between days of “normal” eating followed by days where abstinence of eating occurs. A 2019 study showed that alternate day fasting was a safe alternative to counting calories and that alternate day fasting individuals achieved ketosis and stay in ketosis even on regular eating days.
One Meal A Day (OMAD)
The One Meal A Day plan, or OMAD, is another form of intermittent fasting in which you eat for the same 1-2 hour window each day and fast for the rest. The individual can choose any meal, such as breakfast, lunch or dinner, or even a specific time frame (4:00 – 6:00 p.m. for example).
A short fast is usually one day a week of fasting where nourishment is not provided the entire day outside of water, coffee and zero-calorie electrolyte replacement. This type of fasting may be more sustainable than the others as it only requires a minimal amount of fasting on any given week.
Fasting Mimicking Diet
The fast mimicking diet has been shown in studies to trick the body into thinking it is in water fast while providing nourishment, and components necessary to retain lean muscle mass. Studies have demonstrated that the 5-day meal plan may help to reduce the risk for cardiovascular disease, diabetes, and cancer.
Track Your Metabolic Flexibility with Biosense Precision Fast
Biosense shows you when your fast works and puts you into a state of ketosis. This lets you optimize and personalize a fasting regimen that works best for you. For example, you might find that replacing carbohydrates with protein or fat reduces the time it takes to reach ketosis and the benefits associated with it. Biosense’s ketone data provides a complete view of fat metabolism in real-time, allowing you to tailor your diet and exercise to whatever works best for you.