The 13 Best Weight Loss Programs in 2024

There are several variations of intermittent fasting, which differ based on the amount of time you fast and the frequency of fasting.

Although there are many styles and variations of intermittent fasting, most involve restricting food intake for 14–24 hours at a time.

One of the most popular types of intermittent fasting is 16/8 fasting, which involves limiting your food intake to an 8-hour period each day, typically by skipping breakfast or eating an early dinner.

Other variations involve fasting for a 24-hour period once or twice per week on nonconsecutive days or fasting on alternate days.

To learn more about intermittent fasting and how to incorporate it into your daily routine, you can check out “Fast. Feast. Repeat.” by Gin Stephens.

Effectiveness

Some research suggests that intermittent fasting may be particularly beneficial for women.

It has been shown to increase weight loss to a similar extent as cutting calories, and it may also help boost fat burning, reduce insulin resistance, and stabilize blood sugar levels — which can be especially beneficial during menopause.

What’s more, other research suggests that intermittent fasting may help support mental health by reducing depression and anxiety.

Plus, it has also been shown to balance hormone levels in people with PCOS while improving menstruation and fertility.

However, studies suggest that intermittent fasting could affect men and women differently and that women may be more sensitive to the effects of fasting.

Therefore, women may benefit from a more relaxed approach to fasting, which could include intermittent fasting just a few times per week, consuming a small number of calories during fasts, or limiting fasting periods to 14–16 hours at a time.

Be sure to also follow a healthy and balanced diet during nonfasting periods to maximize the potential benefits.