Lazy fasting is a less strict approach to intermittent fasting (IF). It prioritizes ease and flexibility over rigid adherence to specific fasting windows. Several interpretations exist, primarily focusing on either reduced calorie intake during the fasting period or a more relaxed eating schedule within a broader time frame.
Interpretation 1: Reduced Calorie Restriction During the Fasting Period
This version of lazy fasting involves consuming a small number of calories—typically between 50 and 100—during your designated fasting period. This differs from traditional intermittent fasting, which involves consuming zero calories during fasting hours. Sources like Dr. Axe refer to this as "dirty fasting," highlighting the relaxed nature compared to stricter methods.[1, 2, 3] The goal is to achieve some of the benefits of fasting with minimal disruption to routine.
Interpretation 2: Relaxed Eating Window within Intermittent Fasting
Another interpretation views "lazy fasting" as a more relaxed approach to the timing of your eating window within an intermittent fasting plan. For example, instead of strictly adhering to a 16/8 method (16 hours fasting, 8 hours eating), a lazy approach might allow for some flexibility in the precise start and end times of your eating period. A popular example is a 10-hour eating window, sometimes referred to as the "lazy 10-hour method" or "lazy intermittent fasting".[4, 5] This approach is touted as promoting fat loss and lower cholesterol.[6]
Examples of Lazy Fasting Approaches:
- 10-hour eating window: Eat all your meals within a 10-hour period and fast for the remaining 14 hours.
- Dirty Fasting (minimal calorie intake during fasting hours): Consume 50-100 calories during your fasting period, such as a small cup of black coffee or unsweetened tea.
- Flexible 16/8: Allow for minor deviations from a strict 16-hour fast and 8-hour eating window.
It's crucial to note that the term "lazy fasting" is not a formally defined or medically established dietary method. The variations in its interpretation underscore the need for clarity and individualized approach when considering such dietary strategies.
References:
[1] Dr. Axe: https://draxe.com/nutrition/dirty-fasting/
[2] Healthline: https://www.healthline.com/nutrition/dirty-fasting
[3] Health.com: https://www.health.com/weight-loss/dirty-fasting
[4] Business Insider: https://www.businessinsider.com/intermittent-fasting-plan-eat-10-hours-a-day-lose-weight-2019-12
[5] Reddit r/intermittentfasting: https://www.reddit.com/r/intermittentfasting/comments/vsrcfp/lazy_168_for_2yrs_has_helped_me_get_some/
[6] Business Insider: https://www.businessinsider.com/intermittent-fasting-plan-eat-10-hours-a-day-lose-weight-2019-12
