In reality, it does not make a big difference what fasting type you will choose. The main things are to eat enough calories, stop eating for at least 2 to 3 hours before bedtime and make sure that you have at least 12 to 16 hours of fasting time, so you don't break your fasting goal. Choose one that you can follow based on your daily routine.
A 12-hour fast (12:12) means that you eat within the first 12 hours of the day and abstain from food for the next 12 hours. For example, if you eat three meals a day from 8 AM to 8 PM, you should fast from 8 PM. to 8 AM. This method is easy to follow and provides fantastic results in the long run.
16:8 is one of the most popular fasting methods in the world. Famous for its effectiveness, this method can provide excellent health and weight loss results in a relatively short amount of time.
As the title implies, you should hold off from any food for 16 hours and eat during the remaining 8 hours of the day. When following this fasting method, you have to consume lots of high-protein foods and eat carbohydrates on rotation. If you exercise, you should try to be strategic with your nutrient intake. This means that the majority of your carbohydrates should be consumed immediately after a workout.
With this method, most people choose to skip breakfast. For example, if you have your first meal at noon, you will break your fast, and your eating window will start. You should then eat your last meal at 8 PM at the latest. Then, your fasting window will last until you have your breakfast again at noon. That’s it! You have now fasted for 16 hours.
A 20-hour fast is considered to be one of the oldest methods of fasting. It allows you to eat small portions of certain food types at dinner. You would have an eating window at the end of the day. During this dinner period, you should also work out.