There are a few variations of intermittent fasting:

  • 5/2: Eat healthy for 5 days and then take in very limited calories (about 500) for 2 days. The idea is to still make healthy choices but not based on any food group.
  • Alternating Days: very low calorie 1 day and eat what you would like on the next day.
  • 16/8: Eat 5-6 meals within an 8-hour timeframe such as 8 am – 4 pm.


  • Likely cannot exercise on fasting days due to low calories
  • You may feel tired, have a lower energy level on fasting days
  • Likely not sustainable long-term although some people do make this a lifestyle
  • Large abandonment rate
  • Does not address exercise or fit lifestyle mentality, which is important for sustainable long-term weight loss and health
  • The diet is not suitable for everyone, especially if you have insulin-dependent diabetes, are pregnant, a child or teenager or have an eating disorder.