Thor’s Guide on Intermittent Fasting

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Protocol	Frequency	Nutrition	CR	Exercise
LeanGains “LG”	16h fast daily	Tightly controlled and individual (macronutrient and calorie cycling in synch with training schedule Heavily supplemented	M	Heavy strength training (barbells)
Warrior Diet “WD”	20h fast* daily	Paleo-style (“pre-agricultural”) food; main meal to be consumed in the evening	S	Controlled fatigue training (army-style metcon / strength-endurance?)
Alternate Day Fast “ADF”	24h fast 24h off	ADF is a generic protocol that works with all kinds of underlying diets It is likely to be calorie-restrictive unless the off-days are binge days, which is not likely.	VS	n/a
Eat.Stop.Eat. “ESE”	24h fast 1-2x per week	There is no particular recommendation as to what to eat, other than not to compensate for the missed meals; basically ESE is a calorie restriction diet The 24h fasting period can start at any point, eg 6pm-6pm	S	Resistance training 3x per week, potentially supplemented by some interval training for weight loss
Biweekly Fast “BWF”	24-36h fast Once per 2 weeks	BWF is a generic protocol that works with all kinds of underlying diets It is likely to be slightly calorie-restrictive unless the off-days are binge days, which is not likely.	M	n/a
Muslim	~12-16h fast daily**	No water during fasting period Fast is broken with dates and water, otherwise few restrictions on food and drink to be consumed	N	n/a

* The Warrior Diet allows some snacks during the fasting period
** But only for limited periods throughout the year
CR: Calorie restriction: (V)S = (Very) Strong; M = Moderate; N = Not significant