Tag Archives: alternate day fasting

Pocket Guide to Intermittent Fasting

Intermittent Fasting (IF) is all the rage these days, and there are a variety of different protocols out there, pioneered by people ranging from Ori Hofmekler (The Warrior Diet), Kate Harrison (The 5:2 Diet), Michael Mosley (The Fast Diet), Bert Herring (Fast-5), John Daugirdas (The QOD Diet), and Martin Berkhan (LeanGains), all the way to Jack Kruse (Epi-paleo Rx).  Chances are you’re probably unwittingly already doing one of them, at least intermittently.  The theoretical benefits are seemingly endless (albeit via few human trials), beyond the scope of my brain.


Non-IF: grazing; 6-8 meals per day.  Only significantly fasting duration occurs while asleep.
Normal-ish?: 3 squares.  Two 5-hour fasts, then fasting while asleep.
Eat Stop Eat or The 5/2 Bikini Diet: Eat only a small dinner 2 days/wk (600 kcal), eat normally other 5 days.
ADF: Alternate Day Fasting – 75% restriction on day 1; 25% surplus on day 2.
Leangains: Skip breakfast.
The Warrior Diet: Skip breakfast & lunch. (+1)
EOD: eat only Every Other Day.  36 hour fasts – from dinner on day 1 until breakfast on day 3.

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