Fasting methods
You can choose from various approaches to fasting. In Fasting4All there are 3 main fasting methods available.
Free style #
*tip for Beginners*
This mode is great if you want to start with fasting, but have not much experience and your body isn’t used to fasting.
You can use this method to gradually get used to fasting. For instance: the first day you skip breakfast and try to fast until lunch time. The second day you add one hour extra and so on.
Free style – Advanced
If you are experienced with fasting and want to do a multiple day fast, this mode is great for you. This mode gives you flexibility compared to the fixed time and ADF/OMAD methods.
Fixed time methods #
16/8 – 18/6 – 20/4 – 22/2
The first number indicates the fasting hours. The second number after the slash indicates the hours of your ‘meal’ window. During that time you can eat your meal(s).
The best way to describe the difference: if you pick the 16/8 or 18/6 method there is more time so you can have both lunch and diner. Especially if you are new to fasting this can make things a lot easier than starting out with OMAD.
| Method | Fasting hours | eating hours | # meals |
| 16/8 | 16 | 8 | 2 |
| 18/6 | 18 | 6 | 2 |
| 20/4 | 20 | 4 | 1 |
| 22/4 | 22 | 2 | 1 |
Meal oriented #
OMAD and ADF
OMAD: Fast for 24 hours. In this case you eat one meal a day
ADF: Alternate Day fasting: In this case you fast for a whole day. The next day you have regular meals.
Whatever mode you choose: the most important thing to keep in mind is that you prevent yourself for overcompensating the fasting day!
