There are different ways of applying intermittent fasting, here are the most popular ones:
The Lean Gains Method (16h/8h)
The method was initially developed to optimize muscle gain by weight training and intermittent fasting. This is probably the most popular method today; It consists of fasting for 16 hours and being able to eat for 8 hours. To do this, it is enough not to have breakfast. For example, you finish dinner at 8 pm, you fast until at least 12 pm the next day. There is nothing to stop you from fasting more if you wish.
The 5:2 Method
This method was developed by Dr. Michael Mosley, it is largely thanks to his documentary on fasting “eat, fast and live longer”. The method is spread over the week. It consists of 5 days of normal nutrition and 2 days of fasting. On fasting days you are only allowed a 500 kcal mini-meal (a large salad).
The Warrior Diet
This method, invented by Ori Hofmekler is older but very similar to the Lean gain's method. However, here there is no need to define a fasting and nutrition window. You have to follow your instincts. The idea is to eat little or no food in the morning and at noon, then to have a big meal in the evening. Ori recommends physical activity during the “fasting” period. This method is not technically a fast because it allows you to consume some food in small quantities during the day, for example, a banana.
The OMAD Method (one meal a day)
This method is the strictest of the intermittent fasting methods, the hardest to follow in my opinion. It consists of eating only one meal a day, a large meal. The objective of this method is to extend the fasting period as much as possible within one day. If you take an hour to eat the big meal, your fasting period lasts 23 hours.
What to keep in mind with intermittent fasting is that the longer the fasting period, the greater the benefits.
It's up to you whether you prefer to skip breakfast or dinner. If you want to increase your results, if the first tests have been successful, if you are starting to feel comfortable and less at ease in unfamiliar surroundings, you may want to consider other approaches like 17/7 or 18/6.
You also have the option of choosing one or two days of fasting per week, for example on Sundays. That is, if you have eaten a lot all week and fast on Sunday completely, your body will make you feel it! He will complain about being deprived without the transition of all this abundance, you will probably be a little hungry and it will be a little difficult, but it is a decision to make. There will undoubtedly be the beginning of the detoxification process which will start, with its procession of migraines, feelings of weakness and vertigo. It is a normal “crisis” process that must be accepted. In any case, fasting for a day can only be beneficial for the body.