How It Works: This one’s easy: Eat very little one day, and eat like normal the next. On the low-calorie days, that means one fifth of your normal calorie intake. Using 2,000 or 2,500 calories (for women and men, respectively) as a guide, “fasting” (or “down”) day should be 400 to 500 calories. Followers can use this tool to figure out how many calories to consume on “low-calorie” days.

Yes, by cutting out an entire meal each day, you are consuming fewer calories per week – even if your two meals per day are slightly bigger than before. Overall, you’re still consuming fewer calories per day. This is highlighted in a recent JAMA study[b] in which both calorie restricted dieters and intermittent fasters lost similar amounts of weight over a year period.

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