Unlike traditional diets that dictate what you eat, Intermittent Fasting (IF) focuses on when you eat. By consolidating your food intake into a specific daily window, you give your digestive system extended rest periods, reducing baseline insulin levels and increasing human growth hormone (HGH).
Popular Intermittent Fasting Protocols Compared
| Protocol | Fast / Eat Window | Difficulty Level | Best For |
|---|---|---|---|
| 16/8 Method (Leangains) | 16 hours fast / 8 hours eat | Beginner / Intermediate | Daily sustainability, muscle retention, easy weight loss |
| 5:2 Fasting Diet | 5 normal days / 2 low-calorie (500 kcal) days | Intermediate | People who prefer not restricting eating hours daily |
| OMAD (One Meal A Day) | 23 hours fast / 1 hour eat | Advanced | Maximum autophagy and significant caloric deficit |
| Alternate Day Fasting (ADF) | Fast every second day | Advanced | Rapid fat loss under clinical supervision |
What Breaks a Fast?
During your fasting window, your goal is to stay in a metabolic state where blood glucose and insulin remain completely baseline.
☕ Allowed During Fasting Window (Zero Calories):
- Plain Water (Still or Sparkling)
- Black Coffee (No cream, milk, sugar, or artificial sweeteners)
- Unsweetened Green or Herbal Tea
- Pinch of Sea Salt / Electrolyte Powders (Unflavored, zero calorie)
❌ Breaks Your Fast:
- Sugar, honey, milk, or creamer in coffee
- BCAAs / Amino Acid supplements (triggers mTOR pathway)
- Fruit juices, sodas, or protein shakes