Types of Fasting — 11 Methods Explained With Benefits

Fasting isn’t just a trend; it’s something millions of people are weaving into their lifestyle. In the past decade, fasting has skyrocketed in popularity, with studies showing that about 12% of Americans have tried intermittent fasting for better health. People are turning to fasting not only for weight management, but also for more energy, sharper focus, and long-term wellness.

So what does fasting actually look like? 

Here’s a look at 11 types of fasting you can try.

1. Extended Fasting – 24 Hours or More
2. Intermittent Fasting – 16/8 Method
3. Alternate-Day Fasting
4. The 5:2 Diet
5. Time-Restricted Eating – 12/12 Method
6. Water Fasting
7. Dry Fasting
8. Fasting Mimicking Diet
9. Religious and Spiritual Fasts
10. Juice Fasting
11. One Meal a Day – OMAD

Read on to learn which fasting style might fit your lifestyle and goals.

1. Extended Fasting – 24 Hours or More

Extended fasting is considered the gold standard at We Care Spa, where it’s the method the experts themselves practice. 

This style of fasting goes a full day or longer without food, and some guests extend it to two, three, or even more days under guidance. It’s the most powerful form of fasting, giving the body the chance to dive into deeper repair processes like autophagy, where old cells are broken down and recycled. 

Many people experience noticeable fat loss, sharper mental clarity, and renewed energy during this time. 

Because it is demanding, extended fasting is best done with professional support rather than on your own.

Pros:

• Backed by experts as the most effective fasting method
• Encourages deep cell repair and longevity
• Can lead to significant fat loss and improved focus

2. Intermittent Fasting – 16/8 Method

This is the fasting style most people talk about when they say they’re “doing intermittent fasting.” It’s one of the most popular types of fasting because you simply skip breakfast, wait until midday to eat, and then enjoy your meals within an eight-hour window.

The other 16 hours are spent fasting, usually overnight and into the morning. Because it feels like a natural shift in meal timing, many people find it easy to stick with it. 

Pros:

• Easy to follow and flexible with meal timing
• Supports weight management and blood sugar balance
• Doesn’t restrict specific foods, only timing

3. Alternate-Day Fasting

Think of Alternate-Day fasting as a feast day followed by a fast day. One day you eat normally, and the next you cut way back, either avoiding food completely or sticking to just a few hundred calories. 

This rhythm, known as Alternate-day fasting, has become popular with people who want clear structure and big results. 

And studies suggest it may help with weight loss, cholesterol, and inflammation.

Pros:

• Can lead to rapid weight loss
• Research shows benefits for cholesterol and inflammation

4. 5:2 Diet

The 5:2 diet has gained attention as one of the more structured yet flexible types of fasting. You eat your normal meals five days a week, and on the other two days, you cut back to about 500 to 600 calories.

Because the fasting days don’t have to be back-to-back, many people find this plan easier to stick with than daily fasting routines. 

It’s been shown to support weight loss and improve markers like blood sugar and cholesterol.

Pros:

• Flexible since only two days require restriction
• Easier to follow than stricter daily fasting methods

5. Time-Restricted Eating – 12/12 Method

If you’re new to fasting, the 12/12 method is a simple way to start. You eat all your meals within a 12-hour window, like 7 a.m. to 7 p.m., and fast for the other 12 hours, usually while you’re asleep. It doesn’t feel restrictive, but it helps cut out late-night snacking and gives your body a natural break from food.

Pros:

• Beginner-friendly and easy to adopt
• Helps align eating with your body’s natural rhythm
• A gentle way to introduce fasting without big changes

6. Water Fasting

Water fasting is one of the strictest types of fasting, where you only drink water for a set period. Usually one to three days. 

Some people turn to it for a physical reset, while others practice it for spiritual reasons. It’s believed to trigger processes like autophagy, where the body cleans out damaged cells. You can even combine it with a water and juice cleanse after your fasting time is over.

While many say it leaves them feeling “lighter” afterward, it can also be tough and requires caution.

Pros:

• May trigger autophagy and reduce inflammation
• Popular for detox and spiritual reset
• Simple, no meal planning, just water

7. Dry Fasting

Dry fasting is one of the most intense approaches, since it cuts out both food and water for a set time, usually between 12 and 24 hours. It’s practiced in certain religious and spiritual traditions, but some people also try it for health reasons. Supporters believe it may help reduce inflammation, reset digestion, and give the body a deeper rest.

Because there’s no water intake, it puts more stress on the body and should always be done carefully and for short periods only.

Pros:

• Can encourage discipline and spiritual reflection
• May promote quick results due to its intensity
• No food or drink makes it very simple in structure

8. Fasting Mimicking Diet

The fasting mimicking diet is a newer approach that gives your body many of the same benefits as fasting, but without cutting out food completely. 

It’s typically done over five days, with carefully planned meals made up of small portions of plant-based foods. These meals are low in protein and sugar but higher in healthy fats, which signals to your body that it’s in a fasting state even though you’re still eating. 

The idea is to trigger fasting-like effects such as fat burning and cellular repair, while making the process more manageable than a full fast.

Pros:

• Easier than a complete fast since small meals are allowed
• Shown to support cell renewal and metabolic health in studies
• Structured plan that’s easier to follow than guessing on your own

9. Religious and Spiritual Fasts

Fasting has been part of human culture for thousands of years, often tied to faith and reflection. 

Many faiths practice fasting, with Ramadan, Yom Kippur, and Lent being well-known examples. Each practiced as a way to build discipline, strengthen spirituality, and foster a sense of community.

The focus here is less on weight loss or health trends and more on meaning, mindfulness, and connection.

Pros:

• Strong spiritual and cultural significance
• Builds discipline and mindfulness
• Often shared in the community, creating support and connection

10. Juice Fasting

Think of this one as trading solid meals for colorful glasses of fruits and veggies. Juice fasting, sometimes called a juice cleanse, usually lasts anywhere from one to seven days. 

People often try it for a “reset” or a quick way to load up on vitamins while giving their digestive system a break. While it can feel refreshing at first, it’s not a long-term solution.

Pros:

• Provides vitamins, minerals, and hydration
• Can feel light, cleansing, and refreshing
• Simple to follow with ready-made juices or homemade blends

11. One Meal a Day – OMAD

Imagine skipping breakfast and lunch and saving all your calories for one big meal? That’s the idea behind OMAD, also known as One Meal a Day. 

It’s one of the stricter types of fasting, and some people love the simplicity of only planning one plate a day. While others find it gives them focus during the day and a sense of reward at night.

While it can lead to fast results, it’s also one of the toughest fasting styles to sustain.

Pros:

• Simple structure with no need to plan multiple meals
• Can support calorie control and weight loss
• Works well for people who prefer eating one large meal

Fasting Programs at We Care Spa

At We Care Spa, fasting is more than skipping meals; it is a full-body reset guided by experts. 

Our program centers on juice and liquid fasting, with fresh juices, soups, teas, and supplements designed to support gut health and cellular repair.

Guests also experience daily colonics, yoga, meditation, and spa treatments to complement the cleanse. This holistic approach encourages autophagy, reduces inflammation, and helps the body restore balance in a safe, supportive retreat environment.

Whether your goal is detox, energy renewal, or a deeper connection to your health, our fasting retreat at We Care offers a nurturing setting to make lasting changes.

Which Type of Fasting Is Right for You?

Choosing a fasting plan isn’t one-size-fits-all, so it helps to think about what works best for your body and lifestyle. With so many different types of fasting available, here’s how you can figure out which one is right for you.

Consider Your Goals

With so many styles of fasting, the best choice depends on what you’re seeking, whether it’s weight loss, cellular repair, or spiritual clarity. For example, the 16/8 method supports steady weight loss, while fasting mimicking diets may promote deeper healing.

If you’re looking for a program that combines these benefits in one cohesive experience, We Care Spa offers a structured, medically-informed detox that renews your body, mind, and spirit, all in a tranquil, luxury retreat setting.

Your Lifestyle and Schedule

The most effective fast is the one that works with your daily life. If your schedule is demanding, time-restricted eating like 12/12 or 16/8 might feel sustainable. If you have more flexibility, a more intensive plan might be possible.

At We Care, the stress of planning is removed. Our expertly designed detox retreat guides you hour-by-hour with nourishing juices, wellness classes, and healing treatments, all tailored to meet you where you are.

Consulting with a Healthcare Provider

Starting any new fasting method, especially longer or more intensive fasts, should begin with the right guidance. Medical supervision ensures you stay safe and supported as your body adjusts.

That’s exactly what We Care Spa provides. Our experienced team helps you detox effectively while preserving balance, energy, and long-term wellness.

FAQs About Fasting

The Future of Fasting

Fasting has moved far beyond being labeled a diet trend. Backed by solid research, it’s now recognized for the real health and lifestyle benefits it can bring. 

For some, that means starting small with methods like 12/12 or 16/8. For others, it might be trying a more structured plan like the 5:2 diet, water fasting, or the fasting mimicking diet.

With so many different types of fasting to choose from, there’s a style that can work for nearly every goal. Whether that’s weight loss, better focus, higher energy, or even spiritual growth. 

At We Care Spa, fasting is guided by our experts who combine juice and liquid nutrition with holistic detox therapies in a safe and supportive environment. Our program is designed to help you experience the benefits of fasting while being cared for by a team that understands the process inside and out.

Ready to take the next step? Book your fasting program today with us at We Care Spa and experience the benefits with expert guidance in a relaxing setting.

*This article is intended for informational purposes only and reflects the holistic wellness philosophy of our program. While colon hydrotherapy is an integral part of our offerings, this content is not written by licensed medical professionals and should not be considered medical advice. Please consult your healthcare provider before making any decisions regarding your personal health.