in today's video we are going to be talking about 10 different types
of intermittent fasting and how to know which one is best for you and your goals intermittent
fasting is when you cycle between eating and voluntary fasting over a given period of time
it has exploded in popularity over the last few years with many praising it for its weight loss
anti-inflammation and healing benefits but it can be confusing trying to figure out where to start
with so many different variations out there should you do a water fast or a fat fast should you fast
for 16 hours every day or 24 hours once a week in today's video we are going to break it all
down talk about 10 different types of intermittent fasting and how to know which one is best for you
and your goals hey guys welcome back to my channel if you're new here my name is kait i'm a health
coach and i post videos on a high fat nutrient dense way of eating if you like this video please
give it a thumbs up feel free to share and make sure to subscribe and make sure to follow me on
instagram twitter and facebook where i share new posts every single day today's video is sponsored
by adapted nutrition for electrolyte supplements specifically formulated for intermittent fasting
head to healthcoachkait.com/electrolytes and use code hck10 to save 10 off your order to fast
means to abstain from eating and intermittent fasting is when you have a fasting schedule
modern wisdom has drilled into us that we always have to be eating it is mandatory to have a hearty
breakfast first thing in the morning and snacks in between meals but the truth is is that not
eating for periods of time aka fasting actually has a lot of benefits the most obvious of which
is of course weight loss but there are other mental and physical benefits as well i won't
get too into the overall benefits today because i do have another video that dives into that deeper
so i will link that up above and you can check it out afterwards so there are two main ways to
categorize fasting by what you consume during the fast and also by duration and frequency so we will
start off talking about the variations in terms of what you can consume and then we will get into
the variations in terms of duration and frequency there are six main types of fasts when it comes to
what you can consume water fasting wet fasting dry fasting fat fasting egg fasting and bulletproof
fasting let's dive into each one water fasting this is the most basic and common type of fasting
during a water fast the only thing you can consume is water and maybe electrolytes
this type of fasting has been practiced for thousands of years by different religions
one of the biggest benefits of only drinking water and not drinking or eating anything else
is that it increases autophagy now what is autophagy you might be asking i do have a
whole video on autophagy which you can check out afterwards but here is the short explanation
autophagy is a cellular process where your body cleans out damaged cells and regenerates new ones
so basically any cells in your body that are not functioning properly when autophagy is
increased these cells become recycled autophagy has the benefits of reducing inflammation and
reversing and preventing certain diseases such as alzheimer's and autophagy is triggered when there
is an increase in glucagon glucagon is the hormone that signals your body to release stored energy
and it is the counter hormone to insulin and this is as technical as i'm going to get today
but what you need to know here is that when you don't eat for periods of time glucagon increases
and autophagy is triggered so if you are looking to fast to reduce inflammation for healing or for
longevity a water fast is going to be the best way to do that wet fasting the label of wet fasting
sometimes gets used interchangeably with water fasting but i've differentiated them for today's
video a wet fast means that you can consume water but also other low calorie drinks such as
coffee and tea now there is some debate over what other drinks you can have on a wet fast
some people will drink kombucha some will drink bone broth and some will drink diet soda
but i think the question you need to ask here is what are you trying to get from fasting
as we just spoke about autophagy is triggered when glucagon increases and insulin is low so
if you are fasting to reduce inflammation or for healing consuming drinks that increase insulin and
decrease glucagon is going to be counterproductive so to be safe i would stick to water black coffee
and tea but if your reason for fasting is weight loss or overall health then you do have a little
bit more wiggle room and i would say consuming any low calorie drinks is okay dry fasting and this is
where things get a little bit more intense when you are dry fasting you do not consume anything
not even water some people will also take this to the extreme and not even touch water during
the fast so no washing your hands no showering and no brushing your teeth it is said that one
day of dry fasting is equivalent to three days of water fasting but here's the thing
there are very few studies done on dry fasting so there is little evidence to support this claim
whereas there are thousands of studies supporting the benefits of water and wet fasting
so proceed with caution if you are considering a dry fast fat fasting fat fasting is when you
consume mainly fat within your fasting window at least 80 of your calories this is typically
done as a reset or to break through a weight loss plateau for someone who is fat adapted the idea
is you will get into a deeper state of ketosis by eating only fat and keeping calories under 1200 a
day it is usually recommended to do a fat fast for no more than two to four days so if you've
been eating low carb or keto for a while and have hit a plateau or maybe you've went off track and
had a few cheat days fat fasting might be for you egg fasting an egg fast is similar to a fat fast
in the sense that it is meant to help you break through a plateau or get back on track the rules
of egg fasting are a bit more particular though you are supposed to eat at least six eggs per day
and for each egg you add one ounce of full-fat cheese and one tablespoon of oil or fat such as
mct oil or olive oil you should eat your first egg within 30 minutes of waking up and continue
to eat every three to five hours and this ends up being pretty similar to a fat fast in the sense
that most of your calories are coming from fat honestly i am not a big fan of egg fasts or even
fat fasts you're probably better off just doing a one-off 24-hour water fast to kick-start ketosis
or break through a plateau but some people swear by these types of fasts so just know that they are
an option bulletproof fasting bulletproof fasting is a type of intermittent fasting where you have
a bulletproof coffee or drink early in the day and then do not have your first meal until the middle
of the day bulletproof coffee is a coffee based drink that has fat blended into it oftentimes
this is butter and mct oil but you can swap these for coconut oil ghee or cacao butter the
idea here is that you are extending your fasting window in a sense yes you're consuming a couple
hundred calories in the morning and technically breaking your fast but because all of the calories
are coming from fat your insulin stays low and you still reap a lot of the benefits including
increasing your metabolic flexibility if you are just getting started with intermittent fasting
i definitely think that bulletproof fasting is a good place to start it will help you to strengthen
your fasting muscle and get used to not eating first thing in the morning and even if you are
not new to fasting it can be great i am a huge fan of bulletproof fasting and do it regularly
alright so now we're going to get into the second way to categorize fasting and that is duration and
frequency but before we do that i'm just going to take a quick moment to tell you about today's
sponsor adapted nutrition adapted nutrition makes electrolyte supplements specifically for
intermittent fasting and let me tell you electrolytes can make fasting so much easier
electrolytes are electronically charged minerals that control the balance of fluids in the body
and regulate nerve and muscle function some of the most common ones include potassium sodium
and magnesium so if you're feeling light-headed or dizzy during a fast or maybe you are experiencing
muscle cramps or heart palpitations these can all be signs you are low in electrolytes consuming
electrolytes on their own does not break your fast however most electrolyte supplements on the market
contain added sugars artificial sweeteners and fillers and these ingredients will break your fast
and that is where adapted nutrition comes in adopted nutrition is committed to providing
simple science-based hydration products from natural sea minerals their keto k-100 electrolyte
powder is one of my favorites and i especially love it when i am doing an extended fast
if you want to check them out you can head to healthcoachkait.com/electrolytes and use code
hck10 to save 10 off your order thanks again to adaptive nutrition for sponsoring this video time
restricted eating this is a type of intermittent fasting that is meant to be done long term you set
a time frame for your fasting window and for your feeding window the most popular variation of this
is sixteen eight you fast for sixteen hours and eat within an eight hour window so for example
you finish your last meal at eight pm and do not eat again until twelve pm the next day during the
fasting window you can do either a water wet or bulletproof fast other variations of this are
18 6 so you fast for 18 hours and eat within a six hour window or 24 where you fast for 20 hours and
eat within a four hour window generally this type of fasting is done for weight loss but it can also
be done to increase mental clarity and improve metabolic flexibility circadian rhythm fasting
this is when you eat only when the sun's up generally around 12 hours per day
give or take a few hours depending on the season again this is meant to be done long term and
has a lot of the same benefits as time restricted eating alternate day fasting alternate day fasting
is exactly what it sounds like you only eat every other day this means you'll be fasting
roughly 36 hours multiple times a week this version of fasting leads to rapid weight loss
but it is also pretty difficult to stick to one downside to this style of fasting is that
it can lead to binging on the days when you are eating you need to make sure you are in control
if you want to attempt alternate day fasting but it can be extremely effective when done correctly
during the fasting window you can do either a water fast or a dry fast 5-2 fasting with this
variation of intermittent fasting you eat normally for five days out of the week and the other two
days you eat less than 600 calories this variation is similar to alternate day fasting but a little
bit more manageable as you are still able to eat something on your fasting days with that being
said a lot of people find it is actually easier to abstain from eating rather than to restrict so
depending on your personality which of the two you do better on can vary and this type of fasting is
mainly used for weight loss and weight maintenance extended fasting an extended or prolonged fast is
any fast lasting longer than 24 hours usually people opt for 24 36 48 or 72 hour fasts
while this type of fasting can lead to weight loss the main benefits here are related to autophagy
there is evidence to suggest that autophagy really ramps up after 36 hours of fasting
and peaks at 72 hours this means that your body will be working in overdrive to recycle damaged
cells leading to healing and longevity benefits extended fasting is usually done less frequently
than the other types of intermittent fasting we already spoke about monthly quarterly or even
yearly depending on how long you're fasting each time because autophagy is the main benefit here
usually extended fasts are done as water or wet fasts and those are the 10 different types
of intermittent fasts let me know in the comment section down below which of these you have tried
was one more successful for you than the others i read every single comment and i try to get back
to as many as i can especially if you comment on the same day i upload so thank you for commenting
for liking this video for subscribing if you're not already i really appreciate your support and
remember to check out adapted nutrition for all of your intermittent fasting electrolyte needs i will
put their link in the description box down below if you did enjoy this video you might also like
my video on bulletproof coffee how to make it and the benefits i will link it right here if you want
to catch up on my most recent upload you can find it here and if you want to check out my keto diet
and carnivore diet coaching programs you can find them here thanks again guys i'll see you next time
bye