IF Methods

Intermittent Fasting Methods

From the popular 16:8 method to OMAD and alternate-day fasting — evidence-based breakdowns of every intermittent fasting protocol, how they work, and who they're best for.

3 articles published

Minimalist kitchen counter with a clock, water glass, and meal prep containers arranged to represent alternating fasting and eating days

IF Methods April 12, 2026

Alternate-Day Fasting: A Complete Evidence-Based Method Guide

A practical, evidence-based guide to alternate-day fasting, including what studies show about fat loss, metabolic outcomes, and long-term adherence.

Minimalist flat lay of a weekly planner with two days highlighted, a glass of water, and scattered fresh vegetables on a clean white surface

IF Methods March 22, 2026

The 5:2 Diet: A Complete Guide to Two-Day Intermittent Fasting

Eat normally five days a week, restrict to 500–600 calories two days. Here's what the clinical research actually shows about weight loss and metabolic health.

Analog clock at dawn representing the 16:8 fasting window

IF Methods March 11, 2026

The 16:8 Intermittent Fasting Method: A Complete Evidence-Based Guide

How the most popular time-restricted eating protocol works, what 2025 clinical research shows, and how to start safely.