Summary
- The 16/8 method
- The 5:2 method
- The Eat-Stop-Eat method
The 16/8 method
The 16/8 method involves fasting for 16 hours and eating within an 8-hour window. This schedule is popular for weight loss and muscle gain as it allows for consistent calorie control and promotes fat burning while preserving muscle mass.
The 5:2 method
The 5:2 method involves eating normally for 5 days and restricting calorie intake to 500-600 calories for 2 non-consecutive days. This approach can be effective for weight loss and muscle gain as it creates a calorie deficit while still allowing for adequate nutrition on non-fasting days.
The Eat-Stop-Eat method
The Eat-Stop-Eat method involves fasting for 24 hours once or twice a week. This schedule can be effective for weight loss and muscle gain as it promotes fat loss and may also have positive effects on hormone levels and metabolism.