How to fast
to fit your goals & lifestyle
Finding the right fasting practice to match your health goals.
More and more people are practicing fasting to lose weight and improve their health, but do we really know how to fast to achieve the desired effects? Below are three of the main types of fasting categories currently being used and how to best incorporate them into your lifestyle for optimal results.
Intermittent Fasting (IF)
An intermittent fasting program is a popular diet approach that alternates between periods of eating and fasting. Here are a few examples of how to fast with some of the more popular IF diets.
HOW TO FAST
The 5:2 Diet - For this type of intermittent fast, individuals can eat their normal, healthy diet 5 days per week, while the other two days (preferably non-consecutive) are dedicated to fasting. During each fasting day, the person will restrict their caloric intake to no more than 600 calories for men and 500 calories for women.
Alternate Day Diet - Another popular intermittent fasting approach, this diet calls for fasting on one day and then eating as you normally would on the following day. For the eating day, a healthy diet is encouraged. As for the fasting day, it could either be the complete elimination of all food or a modified version where a significantly reduced calorie intake (no more than 500) is allowed.
Time Restricted Eating (TRE)
TRE gives you a specific window of time during a 24-hour cycle in which you can eat. For those just getting started with fasting, this approach may be the easiest to implement into their lifestyle. By simply consuming reasonably sized portions during the eating window, weight loss and a variety of other health benefits can be achieved with minimal effort. Here are a few examples of how to fast for some common TRE diets.
HOW TO FAST
Time Restricted Eating
12:12 Diet - With this daily fasting method, people have a 12-hour window each day to eat whatever (healthy) foods they want, and then fast for the remaining 12 hours. For instance, if someone’s last meal of the night was at 7:00 p.m., they would want to have their next meal at 7:00 a.m. the following morning.
16:8 Diet - Similar to the 12:12, this TRE plan shortens the eating window by 4 hours to extend the time the body is in a fasting state. Here, the person would only have 8 hours in which they can eat each day, with the remaining 16 hours devoted to a complete fast. However, it is not recommended to skip breakfast during this fast, as recent research shows there could be a negative impact on heart health. If you want to practice 16:8, and were planning to skip breakfast, we suggest you replace your meal with our new Fast Bar™ to provide your body with sustenance while also introducing a heart healthy bar that features the technology of the Fasting Mimicking Diet (see below for more information).
Prolonged Fast (PF)
PROLONGED FAST (PF): Also known as periodic fasting, this approach calls for a fast that goes beyond 2 days (most often somewhere between 4 and 7 days). While shorter fasts can be successful firing up the metabolism for quick weight loss, the prolonged fast offers additional benefits that can be very appealing to those looking for a better quality of life. Here’s an example of how to fast for a highly effective, prolonged fast.
HOW TO FAST
ProLon® Fasting Mimicking Diet®
Just follow the plan by consuming the food provided for each day to receive the precise quantities of micro and macronutrients that nourish your body and minimize hunger pain.
Achieve your health goals with ProLon Fasting Mimicking Diet.
READY TO TRY
Support Time Restricted Eating
Fast Bar features a proprietary blend of premium nuts and other nutritious ingredients at scientific portions of macro and micronutrients. This unique bar provides nourishment to your body and supports your fasting goals due to its macronutrient profile of more beneficial fats and less carbs and protein. Premium blend of nourishing ingredients. Plant-based protein. Good fats from nuts. Rich in fiber. Made without soy or dairy.