The most popular form of intermittent fasting is to fast on two days each week. You simply pick two days that are convenient to you and on those two days you have no or very few calories. The other 5 days of the week you can eat well so you don’t feel constantly deprived like you do on low calorie diets. The flexibility of being able to choose the days that suit you means your social life will not suffer, and yet you will lose weight!
The two ‘fast days’ are not even a complete fast. Most people choose to have a low calorie meal or two on their fast days, so they never need to go to bed hungry. How you organize these meals on your fast days will depend on how your body responds to fasting. Some like to have a small breakfast and a medium evening meal; some like to eat only an evening meal or only lunch. Others prefer not to eat anything but to take their calories in liquid form, such as soup. If you are trying to lose weight, it’s best to limit your calories on your fast day to around a quarter of your normal needs (which would be 500 calories for an average woman, and 600 calories for the average man).
Learn more about two days a week fasting: