Intermittent fasting is one of the world’s most popular health and fitness trends. Intermittent fasting is an eating pattern that cycles between periods of short-term fasting and eating. There are multiple intermittent fasting diet plans circulating. All of them dictate when you should eat rather than what specific foods you should eat. Which makes this intermittent fasting guide different and healthier than all the others. These plans are combined with a green Mediterranean diet plan—to provide you with double the health benefits.

Numerous scientific studies have shown that intermittent fasting programs can have powerful benefits for your body and brain. Here are just a few of the notable health benefits: promoting weight loss (especially loss of stubborn belly fat); reducing insulin resistance and lowering blood sugar levels; boosting metabolic rate; improving numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers; fighting aging and boosting mental acuity.

There are 5 methods of intermittent fasting, each has a different schedule. You choose the method that works best for your unique lifestyle. Here are the 5 plans:

1. The 16:8 method.
2. The Warrior plan.
3. The Alternate day fasting plan.
4. The 5:2 plan.
5. The Eat-Stop-Eat plan.

You’ll see health benefits from fasts of from 14 hours to 36 hours. The ideal fasting window and ultimately fasting regimen will vary depending on you. What matters is the duration of fasting that works for your lifestyle.