The different intermittent fasting programs.
What schedule should I use for intermittent fasting?
There are different methods that you can use for intermittent fasting. It all depends on whether you are aiming for weight maintenance or weight loss. You also have to choose the program that suits you best. The program must fit within your work and lifestyle. A selection of the possible protocols:
16:8 fasting method
This method basically involves not eating for 16 hours, followed by 8 hours of eating. For example, on day 1 your last meal is at 8pm and your next meal won't be until day 2 at 12pm. The advantage is that this method is perfectly compatible with most work schedules.

5:2 program
In this protocol you will fast 2 days a week and consume few to no calories. The other 5 days you eat according to a healthy and balanced diet.

The advantage is that you don't have to count calories on the non-fasting days and that you don't have to weigh everything. The trick is that you plan your 2 fasting days well in advance. For someone with a hectic schedule that can sometimes be difficult.
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4:3 program
This program is often used by obese people (BMI > 30) or people who want to achieve their weight loss goal faster. Now you plan 3 fasting days alternating with 4 non-fasting days.

With the last 2 programs you will see that in one week there is a strong reduction in calorie intake. If the calorie intake is less than the calorie consumption this results in weight loss. Of course it is important that you make sure that during the non-fasting days have a balanced intake of the different macronutrients (carbohydrates – proteins – fats). After all, each nutrient has a specific function for our body. Nice tips for the non-fasting days:
- Aim for an increased intake of proteins via protein-rich snacks. On the one hand, proteins ensure better and longer satiety. On the other hand, proteins also ensure the preservation of your muscle mass.
- Keep the evenings on non-fasting days as low-carb as possible.