ADF · Every-Other-Day Protocol
Fast every other day. Strong cardiovascular data, hard to sustain long-term.
Fasting
Weekly & Periodic
5:2, alternate-day, and weekly fasts
3 protocols. 1 rest on strong human evidence. Ordered with the best evidenced first.
3 protocols in Weekly & Periodic
The Fast Diet · Intermittent Energy Restriction
Five normal days, two days at 500 to 600 calories. Equivalent to daily dieting, easier to stick to.
Gradual / Non-Consecutive TRE
A gentler on-ramp, often recommended for women. Fast on only two or three non-consecutive days a week.