fastingModerate-High

Intermittent Fasting Protocols

Time-restricted eating patterns that alternate fasting and eating windows: 16:8, 18:6, one meal a day (OMAD), 5:2 and alternate-day fasting.

Evidence Score

80/100

Developer

Multiple researchers and clinicians

Duration

Ongoing lifestyle practice, benefits within weeks

Steps

11 phases

Used for

3 conditions

Protocol Overview

Time-restricted eating patterns that alternate fasting and eating windows: 16:8, 18:6, one meal a day (OMAD), 5:2 and alternate-day fasting. Easier to sustain than extended fasting.

Used For

Weight lossInsulin resistanceMetabolic health

Obesity / Weight Loss Resistance →Type 2 Diabetes Reversal →

Key Resources

The Complete Guide to Fasting by Jason Fung, The Longevity Diet by Valter Longo, The Circadian Code by Satchin Panda, published randomized trials

Safety Profile

Contraindications & Risks

Eating disorders, pregnancy or breastfeeding, underweight, children, type 1 diabetes

Diabetes or blood pressure medication: prescriber adjusts first

History of low blood sugar

Important Notes

The most studied fasting approach. Randomized trials show weight loss and improved insulin sensitivity, with results often similar to daily calorie restriction; some people find it easier to stick with. Early time-restricted eating may have extra metabolic benefit.

Find a Practitioner

Gabriel can find and book a practitioner who works with this approach.

Book with Gabriel

EvidenceModerate-High

Evidence Score80/100

Categoryfasting

DurationOngoing lifestyle practice, benefits within weeks

About Evidence Score

The Evidence Score (0 to 100) rates the strength of evidence from studies in people for the uses listed: higher means stronger, more consistent research. It does not measure safety. It is not medical advice.

For education, not medical advice. Talk with a licensed clinician before you start, and never stop or change a prescribed medication without your prescriber.