People have been asking me how to “do a fasting day.”
I say, “take your pick”.
My fasting days are very inconsistent. I try to stick to eating a small breakfast and a small dinner on Mondays, but sometimes I have to change it up.
While researching intermittent fasting, I found different fasting methods in The Fast Diet book and in others that gave me options. Some may be considered “an easy way out”, but remember: that doesn’t make them wrong or ineffective. Other methods are more restrictive with longer periods between meals, or no meals at all. It doesn’t mean they’re “advanced”. Whatever the case, having options made the diet flexible.
These are the method of fasting I’ve used:
1 – The 2 to 2 Method
Restricting my calories between 2PM one day and 2PM the next day counts as a fasting day. Most of my time fasting happens while I’m sleeping. It doesn’t get easier. I actually like to call this my “after-brunch fast” because brunch is usually a big enough meal eaten late enough in the day to keep me full until it’s time to go to bed. If I finish brunch around 2PM, I will only consume 500 calories (or less) until 2PM the next day. That’s 24 hours on only 500 calories. Boom: one fast down.
2 – The Fast Diet book Method
This is the method I use most often: consuming 500 calories between the time I wake up and the time I go to bed. The authors of The FastDiet book have different ways of approaching it:
2a – Mimi Spencer’s Method: She prefers to eat a small meal in the morning and a small meal in the evening with a snack in between.
2b – Dr. Michael Mosley’s Method: He has a meal in the morning and then another meal at the end of the day, with about 12 hours in between the two.
2c – They also mention another doctor in the book (page 68 in the old version of the book) who recommends having just one 500/600 calorie meal within your fasting day (usually for dinner).
I’ve tried it all of their ways. I usually use Dr. Mosley’s method and skip lunch so I don’t have to pack a lunch for work that day, but I can’t honestly say one way is easier, better, or more fun than another.
3 – 24-hour Fast
This a whole 24-hour period with no calories. It starts after the evening meal the night before the fast day and ends after a full 24 hours. So, if I stop eating around 7pm Monday, I get to break my fast after 7pm the next day.
4 -Bragg Fast
You may have heard of the Bragg family and seen their products at health food stores. They also wrote a book about fasting. They fast once per week, eating nothing between the time they wake up the time they go to bed. I did this once. I wanted to see what it was like and it turned out to be fine, but I didn’t feel any better or worse than the days when I have small meals except I had to deal with feeling hungry longer that day.
The Braggs also go on 7-10 day fasts several times per year…but I’ll pass on that. I barely made it through my 3-day fast.
As you can see, there’s no “right” way to do a fasting day. Even these days, I’m not committed to one particular method. I usually leave it up to my stomach to decide.