Mixed

A 5:2 intermittent fasting protocol (500-600 kcal on 2 non-consecutive days, ad libitum meal replacement on 5 days) for 3 weeks significantly reduces body weight, BMI, and atherosclerosis index in adults with BMI 18-30, regardless of baseline microbiota composition.

Try a 5:2 fasting schedule for three weeks. On two non-consecutive days, eat only 500-600 calories (using meal replacements if helpful). On the other five days, eat your normal dinner using a meal replacement powder, but otherwise eat normally. This approach led to an average loss of 3.67 kg and improved heart health markers in the study, regardless of your starting weight.