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Intermittent fasting: the different methods explained

With enjoyment
No deprivation
No yo-yo effect

Intermittent fasting at a glance

What is intermittent fasting?

Intermittent fasting is definitely a trend! What do the experts say: is this way of eating really better than a diet? Can you really get health-promoting effects from it without feeling restricted or deprived? We take a closer look at this method.

Intermittent fasting is a way of eating in which periods of eating alternate with periods of fasting. The immediate aim is to put the body into a state during fasting in which it draws on its stored energy reserves. Intermittent fasting is used for weight loss, i.e. to lose body weight, and for further health benefits, such as performance and concentration.

This method isn't about giving up particular foods; the only rule revolves around eating meals at certain times. That does away with complicated diet plans. This is what fundamentally sets this concept apart from various crash diets, which we don't recommend. There are different approaches, such as the best-known 16/8 method, also called the 16/8 diet, which differ in the length of the fasting and eating periods. Here we explain these and other intermittent fasting methods to you, such as the 5:2 method or the Warrior Diet.

What are the benefits of intermittent fasting?

What are the benefits of intermittent fasting?

Weight loss & improved metabolism

The pounds drop off, without starving! By shortening your eating window, you automatically take in fewer calories and still feel full. For example, the 16/8 diet or the 5:2 method favours a negative energy balance and therefore weight loss. On top of that, there are scientific indications that it can have a positive effect on your metabolism by increasing insulin sensitivity and reducing inflammation, which can be relevant for metabolic health.

Heart health and blood sugar control

Some forms of intermittent fasting have been linked to improved heart health, such as lowering risk factors like high blood pressure and cholesterol. It can also help to regulate blood sugar levels and keep them as constant as possible.

Cellular recycling

During fasting periods, cellular repair processes (so-called autophagy) take place to a greater extent. In this process, aged, no longer needed or damaged cells are broken down or rebuilt.

How does intermittent fasting work? The most popular methods explained

With intermittent fasting, for example the 5:2 diet, there are always periods of eating and periods of fasting that alternate regularly. The idea is to get your body to draw on stored energy reserves by allowing it longer periods without food. This lowers your weight. With intermittent fasting there are different methods that differ in the length of the fasting and eating phases. Here are some of the most common approaches:

5:2 method

5 days eating, 2 days fasting

On five days a week you eat normally, while on two non-consecutive days you reduce your calorie intake to around 500-600 calories. On the fasting days you eat small, low-calorie meals or snacks, and you get stronger autophagy than with the approaches where eating and fasting alternate within a single day.

16/8 method

16 hours fasting, 8 hours eating

This is one of the most popular methods! It's also known as the eight-hour diet. You fast for 16 hours and eat within an eight-hour window. One version is to eat between 12:00 noon and 8:00 pm, then fast for 16 hours until lunch the next day.

14/10 method

14 hours fasting, 10 hours eating

This one is similar to the 16/8 version, but with a shorter fasting window. You fast for 14 hours and eat within a 10-hour window.

Eat-Stop-Eat

Once or twice a week, you fast for 24 hours. For example, you start fasting after dinner at 7:00 pm and don't eat again until 7:00 pm the next day.

Alternate-day fasting

With this one, you fast or drastically cut your calorie intake every other day. On the days you eat, you can keep your normal diet.

Warrior Diet

During the day, you eat small amounts of raw fruit, vegetables and protein. In the evening, within a window of about 4 hours, you have one larger meal.

OMAD

One Meal A Day

With this one, you eat just one big meal a day and fast for the rest of the day.

What can you expect from our frank. 5:2 intermittent fasting programme?

Flexibility & no giving up

With 5:2 you're always flexible and never have to give anything up. Dinner plans with friends, or enjoying the first ice cream of the year? No problem with 5:2.

5:2 community

In our 5:2 Facebook group, you can swap tips with like-minded people, and our nutritionist is there to support you with advice and practical help.

No calorie counting

You're well looked after at all times and can plan your time however you like. No annoying calorie counting, because we've already done that for you.

Booklet incl. recipe book

With our booklet, you get clear instructions with tips & tricks and recipes for the fasting programme, tailored to men and women.

frank. Feelgood Diary

For even more motivation on your new path to a healthier you! Let your thoughts flow and write down your goals in the frank. Feelgood Diary.

The frank. intermittent fasting programme for 4, 8 or 12 weeks

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5:2 intermittent fasting - 4 weeks

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5:2 intermittent fasting - 8 weeks

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5:2 intermittent fasting - 12 weeks

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What makes our 5:2 intermittent fasting programme so special

100% raw thanks to HPP: cold-pressed, never heated.

Easy to fit into any routine and incredibly flexible.

A much smaller change than traditional forms of fasting.

Healthy and sustainable weight loss, without giving things up.

Perfect for fasting beginners.