Intermittent fasting has recently become a health fad. Devotees claim it may aid in weight reduction, metabolic health, and even extend life span.
Selecting the best approach for you might be difficult, but it is possible. However, determining which technique works best for you depends on your situation.
There are several types of intermittent fasting. However, before beginning an intermittent fast or determining how often to fast, you should visit a healthcare provider.
Here are some of the most popular methods for doing intermittent fasting.
1.The 16/8 approach
The 16/8 method entails fasting for about 16 hours each day and restricting your daily eating window to around 8 hours.
You can eat two, three, or more meals during the eating period.
The Leangains concept was created by fitness expert Martin Berkhan and involves eating meals with a higher protein content.
This type of fasting can be as basic as not eating anything after dinner and skipping breakfast.
For example, if you finish your last meal at 8 p.m. and don’t eat again until noon the next day, you’re technically fasting for 16 hours.
This technique may be difficult for individuals who wake up hungry and wish to have breakfast. Many breakfast skippers, however, eat this way by instinct.
During the fast, you may drink water, coffee, and other zero-calorie beverages to help relieve hunger pangs.
It’s critical to consume only nutritious meals during your eating window. This approach won’t work if you eat a lot of processed foods or consume an excessive amount of calories.
2.The 5:2 diet
The 5:2 diet is a variation of the 5:2 intermittent fasting diet. On 2 days of the week, you eat what you usually eat and restrict your calorie intake to 500–600 calories.
The Fast Diet is a weight-loss plan that involves fasting for 16 hours per day. It was created by British journalist Michael Mosley and went viral in the United Kingdom.
During the fast, it’s best for women to eat 500 calories each day and men to eat 600.
You may, for example, eat properly every day of the week except Mondays and Thursdays. On those 2 days, you eat two 250-calorie meals for ladies and 300-calorie meals for males. The 5:2 diet has been found to aid in weight reduction.
3.Eat only when you’re hungry.
The idea behind Stop Eat, Start Eating is to have a 24-hour fast once or twice per week.
Brad Pilon popularized this technique, which has been quite widespread for the past few years.
A 24-hour fast is a complete day without eating dinner one day and supper the next.
For example, if you finish your dinner at 7 p.m. on Monday and don’t eat again until 7 p.m. Tuesday evening, you’ve completed a 24-hour fast. You may also skip breakfast to breakfast or lunch to lunch; the overall effect is the same.
During the fast, you may consume water, coffee, and other zero-calorie beverages but nothing more substantial.
If you’re doing this to lose weight, it’s critical that you maintain your normal eating habits during the fasting periods. To put it another way, you should eat the same amount of food as if you weren’t fasting at all.
The disadvantage of this approach is that for many individuals, a complete 24-hour fast might be tough. However, you don’t need to go all out right away. It’s perfectly feasible to start with 14–16 hours and gradually increase over time.
4. Fasting on alternate days
Alternate-day fasting entails fasting every other day.
This approach has a variety of variations. Some versions allow for around 500 calories during the fasting days.
However, one small researchTrusted Source found that alternate-day fasting was no more effective at causing weight reduction or maintenance than a calorie-restrictive diet.
A fast every other day may appear too harsh for novices, therefore it is not advised.
This approach may result in you being very hungry frequently, which is not desirable and probably unsustainable in the long term.
5.The Warrior Diet plan
Ori Hofmekler, a fitness expert, created the Warrior Diet.
This method involves eating small amounts of raw fruits and vegetables throughout the day and a single large meal at night.
In a nutshell, you eat only during the four hours surrounding your dinner hour.
The Warrior Diet was one of the first popular diets to include a form of intermittent fasting.
The paleo diet may be a good way to lose weight quickly, since it emphasizes the consumption of mostly whole, unprocessed foods. The food choices in this diet are quite comparable to those on the paleo diet — mostly whole, unprocessed meals.
6. Spontaneous meal skipping
You don’t need to adhere to a specific fasting schedule in order to gain some of its advantages. Another alternative is to skip meals from time to time, such as when you’re not hungry or don’t want to cook and eat.
Some people, on the other hand, eat every few hours to avoid entering into starvation mode or losing muscle. Others’ bodies are capable of enduring lengthy periods of hunger and may skip one or two meals from time to time. You know your own body best.
If you’re not hungry one day but don’t want to skip breakfast, eat a nutritious lunch and dinner instead. Alternatively, if you’re on the road and can’t find anything to eat, consider doing a quick fast.
When you feel like eating, you can always skip one or two meals to stay on track. It’s really just an impromptu intermittent fast when you skip a meal or two.
Simply ensure that you eat nutritious, well-balanced meals during your non-fasting times.
Intermittent fasting is a weight loss technique that some people find helpful. It does not work for everyone.
It’s not a good idea for those who have or are prone to eating disorders. It could also be dangerous for people with underlying health problems.
If you decide to try intermittent fasting, keep in mind that food quality is very important. It’s not feasible to consume ultra-processed meals during the eating times and expect to lose weight and improve your health.
You should also check with your doctor before beginning an intermittent fast.