Intermittent Fasting 101: How to Choose the Best Fasting Diet for Your Lifestyle


From 16:8 to OMAD, choosing the right intermittent fasting diet plan can be confusing. Trying to decide which plan works for your daily schedule and body type should be an easier task, you’d think. It’s surprising how many dieters fail at intermittent fasting based on choosing the wrong fasting schedule.

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Without a clear understanding of which plan suits you, it’s easy to become confused and abandon the dieting plan altogether, making it necessary to start over. Furthermore, with intermittent fasting, it’s best to understand which type is best for your lifestyle and body first before diet implementation.

Intermittent fasting (IF) has worked for individuals wanting to lose weight, gain energy, and reset their eating habits. It’s no secret that fasting leads to weight loss which is why this dieting approach remains popular today. IF has been around for quite some time now, tracing back to the early diets in the 1800s. But which fasting diet works best for you that is the question.

16:8, 14:10, 12:12 Intermittent Fasting Plan

This intermittent fasting diet is probably the most popular one as it’s easily achievable out of the dieting plans allowing you to fast for 16 hours and eat for 8 hours daily, fast for 14 hours and 10 hours of eating, or fast for 12 hours mainly during the night time. For example, you’d start eating around noon and commence at 8 PM for 16 hours, allowing a fast between 8 PM and 12 PM for the 16:8 fasting schedule.

  • This diet is geared towards the novice faster, especially the daredevil type needing to take a stab at intermittent fasting. This plan is a solid entry fasting diet to start.
  •  This Diet style works best with someone busy during the morning and can skip an early breakfast.
  •  Body Type: Ectomorph Body Type – The Ectomorph body type doesn’t do well with fasting for long periods and would easily adjust well to this diet plan. Ectomorphs may not need to lose a ton of weight but may need to receive the various benefits of fasting.
  •  Ectomorphs are usually thin and lean with slender hips and waist with possible noticeable muscle mass. This particular body type may not need much dieting or fasting, but the 16:8/14:10/12:12 intermittent diet works well for the Ectomorphs body type.
  •  Benefits of 16:8,14:10, or 12:12: Easy to implement in daily living, could facilitate weight loss, weight loss could be more long term, easier to introduce fasting for a lasting fasting schedule.

The 5:2 Intermittent Fasting Plan

This type of intermittent fasting is where you eat for five days and fast for two days of the week. The 5:2 intermittent fasting diet is a stricter approach to intermittent fasting and requires a strong-willed individual to commit to the fasting schedule. During the second day of fasting, women are allowed up to 500 calories, and men are allotted up to 600 if the hunger pangs arise. Clean eating is recommended during eating time as there’s a higher rate of failure and momentum loss if clean eating during fasting time doesn’t occur.

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  • This diet works best for a strong-willed intermittent faster, with a hectic schedule, and may wind up so busy that hunger skips their mind. This diet is for a task-worthy person and someone that doesn’t have a bunch of idle time. Idle time would hurt this faster as it provides more time to ponder eating and hunger. Fasting days are not consecutive because the body needs nutrients for fuel and a break from fasting, especially if you’re constantly on the go.
  •  Body type: Endomorphs have better results at the 5:2 intermittent fasting diet if their health permits. Endomorphs have more fat storage and are curvaceous in women, and endomorph men have a more stocky build. Fat storage works best for this 5:2 diet allowing you to go without meals longer and burn fat faster, especially during the atrophy phase.
  •  5:2 Benefits: Promotes autophagy, enables and balances weight loss.

OMAD Diet (One Meal A Day) Intermittent Fasting Plan

The OMAD diet, short for One Meal A Day, is a fasting diet that involves abstaining from food for 23 hours and allowing only one hour of eating time. This strict regime may require a warrior-like mentality staying true to its alias, “The Warrior Diet.” The OMAD diet is an eating plan that demands high dedication and commitment, much like the 5:2 intermittent fasting diet. To achieve optimal results while following the OMAD diet, it’s essential to adhere to a clean eating approach during the designated meal hour. However, it is crucial to note that this diet can fail if not approached correctly. For those willing to make the commitment to consuming food within just one hour, the O diet may be a suitable option. Read more about why OMAD dieters fail here……

  • Body Type: Endomorphs and Mesomorph body types may find the OMAD fasting schedule. Endomorphs, who tend to store more body fat, can benefit from the strict fasting rules of this diet, while mesomorphs, who are typically athletic, may be able to handle intermittent fasting like OMAD when training for an event or competition. Additionally, the OMAD diet may also be suitable for meso-endomorphs a new body type subcategory.
  • Benefits of OMAD: The OMAD diet offers several benefits, including improved energy levels and sustained ketosis. Unlike the 5:2 diet, which may cause a drop in energy levels, the OMAD diet provides daily fuel for the body within a stricter fasting schedule. Furthermore, the OMAD diet can promote autophagy and fast weight loss.

All and all intermittent fasting could truly benefit the modern-day dieter and lifestyle. It’s proper to know and understand which intermittent plan aligns with your body type and daily schedule to achieve optimal results.

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