“Intermittent fasting” has recently become a health trend. Proponents claim it can lead to weight loss, improve metabolic health, and possibly even prolong life.
All methods can be effective, but it is up to each individual to decide which works best.
There are several methods of this dieting pattern. But before you start intermittent fasting or decide how often too fast, you should talk to a doctor.
Here are the Top 6 popular intermittent fasting methods.
1. The 16/8 method
The 16/8 method involves fasting for about 16 hours each day and limiting the daily eating window to about 8 hours a day.
In the feeding window, you can eat two, three, or more meals in a day. Some individuals believe this strategy works by maintaining the body’s circadian rhythm, which is its internal clock.
Martin Berkhan, a fitness specialist, popularised this strategy, which is also known as the Leangains Protocol.
This type of fasting may be as easy as avoiding breakfast and not eating after dinner.
If you complete your last meal at 8 p.m. and don’t eat again until noon the next day, you’ll have fasted for 16 hours in a day.
Some experts advise stopping food intake early in the evening as after this time your metabolism slows down. This is not, however, practicable for everyone. (1)
For people who are hungry in the morning and like to eat breakfast, this method can be difficult to get used to. However, many people who skip breakfast instinctively eat like this.
You can drink water, coffee, and other beverages that contain no calories during your period of fasting, which will help reduce hunger pangs.
It is very important to mainly eat healthy foods during your eating period. This method won’t work if you’re eating a lot of processed foods or too many calories. What do you think of the article? Some health benefits of intermittent fasting, I think, will be useful to you.
Other diets have tight regulations, but 16/8 intermittent fasting is simple to follow and can have meaningful effects with no dietary interruption. It’s less restricted and adaptable than many other diets, and it fits with most people’s lifestyles.
2. The 5:2 Diet Method
On the 5:2 diet, you eat what you normally eat 5 days a week and limit your calorie intake to 500-600 2 days a week.
Also known as the Fast Diet, British journalist Michael Mosley popularized this diet.
On fasting days, I recommend it to consume 500 calories of food for women and 600 calories of food for men.
It’s important to emphasize that “normal” eating doesn’t mean you can eat anything. If you eat junk food, you probably won’t lose weight and you might even gain some weight.
For example, you can eat normally every day of the week except on Sunday and Wednesday. During those 2 days, eat 2 small meals of 250 calories for women and 300 calories for men.
The 5:2 diet has been shown to help with weight loss.
3. Eat, stop eating Method
Fasting for 24 hours once or twice a week is referred to as “Eat Stop Eat.”
This method was popularized by fitness expert Brad Pilon and has enjoyed great popularity for a number of years.
Fasting from today until dinner the next day is a full 24-hour fast.
Eat Stop Eat can also speed up your metabolism a bit, says Eliza Whetzel-Savage, RD, author of Healing Through Nutrition.
She says. “The body enters a ketogenic state and burns fat for fuel when glucose and glycogen reserves are depleted”.
Basically, if you are fast enough, your body will start burning fat for fuel instead of carbs. (2)
For example, if you finish dinner at 7:00 p.m. on Sunday and do not eat until dinner at 7 p.m. On Monday, you have a full 24-hour fast behind you. You can also fast from breakfast to breakfast or from lunch to lunch; This amounts to the same result.
Water, coffee, and other non-caloric beverages are allowed during the fast, but solid food is not allowed. What do you think of the article intermittent fasting for weight loss? I think it will be useful to you.
If you’re doing this to control your weight, it’s very important that you stick to your normal diet during meal times. In other words, you should eat the same amount of food as if you were not fasting at all.
The potential downside to this method is that a full 24-hour fast can be quite difficult for many people. However, you don’t have to go all-in immediately. You can start at 2-4 pm and progress from there.
4. Alternate Fasting every other day
Alternate Fasting (ADF) is an intermittent fasting approach.
The basic idea is that you fast one day and eat whatever you feel like the next.
That way, you only have to restrict what you eat half the time.
There are different versions of this method. On fasting days, some of them allow roughly 500 calories.
However, a small study relied on by Source found that second-day fasting was no more effective for losing or maintaining weight than a typical low-calorie diet. (3)
Fully fasting every other day can seem pretty extreme, so it’s not recommended for beginners.
With this method, you risk going to bed very hungry several times a week, which is not very comfortable and probably unsustainable in the long run.
5. Skip meals spontaneously
You don’t have to follow a structured intermittent fasting plan to experience some of its benefits. Another option is to simply skip meals now and then, e.g., B., when you are not hungry or too busy to cook and eat.
However, some people eat every few hours to avoid going into starvation mode or losing muscle. Other people’s bodies are well-equipped to endure long periods of starvation and can occasionally miss a meal or two. you know better.
So, if one day you really aren’t hungry, skip breakfast and just eat a healthy lunch and dinner. Or if you’re traveling somewhere and can’t find anything to eat, maybe you can fast a little.
Skipping a meal or two when you feel like it is essentially spontaneous, intermittent fasting.
If you decide to say no to a meal, don’t drink anything high in calories, like juice or soda. Instead, continue to drink low-calorie options like coffee, tea, and water while fasting. Choose the foods you eat carefully. Researchers recommend high-protein and high-fiber foods. Avoid refined carbohydrates and sugars, which can spike your blood sugar and make you hungry at the end of the day.
6. The warrior diet Method in intermittent fasting
Ori Hofmekler, a fitness specialist, created the Warrior Diet.
The weight loss plan does not require full fasting. You eat very little for 20 hours a day, and then eat as much as you want over a four-hour period at night, with no specific calorie goals or limits.
Foods such as broth, boiled eggs, raw vegetables and fruits, yogurt, cottage cheese, and vegetable juices are allowed in small portions during the 8 p.m. time, as are coffee, tea, and spirits.
During the four-hour window, dieters are encouraged to eat a salad with oil and vinegar, and unprocessed, mostly plant-based foods like vegetables, beans, and whole grains are recommended.
Basically, he fasts all day and feasts in the evening within 4 hours after eating.
The Warrior Diet was one of the first popular diets to include some form of intermittent fasting.
The food choices on this diet are quite similar to the Paleo diet, mostly whole, unprocessed foods. What do you think of the article How to do Intermittent Fasting for Serious Weight Loss, I think it will be useful to you.
References:
https://www.ncbi.nlm.nih.gov
https://www.drberg.com
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