01/06/2026
Different types of fasting 101:
🌞 1. Time-Restricted Eating (TRE)
➡️ This approach limits eating to a specific window each day, such as eating only between 10 AM–6 PM, and fasting the rest of the day. 
🔬 Research shows time-restricted TRE can help with weight loss, metabolic health, blood glucose control, and cardiovascular risk factors in some studies — even without intentional calorie counting. 
👉 You still eat regular food, but within a set daily schedule.
🌓 2. Alternate-Day Fasting (ADF)
➡️ With ADF, you alternate a fasting day with a normal eating day. On fasting days, intake may be very low or minimal. 
🔬 Studies suggest this type of fasting may be effective for weight loss and metabolic improvements, sometimes more so than continuous calorie restriction. 
📅 3. 5:2 Diet (Weekly Fast Days)
➡️ Eat normally 5 days a week, and on the 2 fasting days eat significantly fewer calories (or very little). 
🧪 Clinical evidence indicates this variation can also result in weight loss and metabolic benefits, similar to other intermittent fasting patterns. 
🥣 4. One-Meal-A-Day (OMAD)
➡️ All daily calories are consumed during a single eating session, followed by 23+ hours of fasting. 
📊 Some people use this strictly timed method for personal goals — research is more limited, and it may be more challenging to sustain.
🧪 Fasting Mimicking Diets (FMD)
➡️ A short program (often 4–5 days) of very low-calorie, plant-based foods that simulate fasting. 
⚕️ Clinical trials are exploring whether FMDs help the body respond better to treatments like chemotherapy and improve metabolic markers.
