5 Popular Ways to Do Intermittent Fasting
Intermittent Fasting diet is a diet that is basically time-dependent rather than macros like other diets. Timings of the meal are taken into account in the fasting diet. This is an eating pattern that focuses on when you eat rather than what you eat.
Intermittent fasting is literally easier than many other types of meal plans. Fasting for health is nothing new, but modern nutritional plans have revived the practice.
Intermittent fasting is a widely accepted way of dieting applied to maintain a balanced weight. Here are some popular ways to do intermittent fasting.
The 8/16 Intermittent fast
The most common method adopted by people is 16/8 fast where you fast for 16 hours a day, and consume all of your calories in the other eight hours. 8/16 fasting is a version of time-restricted fasting. The eating window for women can be prolonged. Most people who follow this diet pattern, avoid having dinner or eating in some portions of morning and evening.
They take their daily meal in the middle of the day. In the 8/16 method, your diet is usually healthy and nutritious. You don’t need specific dietary restrictions. This resilience makes this diet much easier to follow.
Depending on your personal choice, this way can be repeated as often as you like from just once to every day per week. The easiest way to follow the 8/16 diet plan is to set those 16 hours for fasting in which you spend most of your time sleeping.
This method is very popular among those who want to burn fat and lose weight. But if you have any basic health issues, talk to your doctor before following this diet.
Alternate-day Intermittent fasting
Alternate-day fasting is one way to do IFD. Following this diet, you fast every other day but on non-fasting days you can eat anything without abstinence.
On fasting days, you may drink calorie-free and unflavored beverages such as water, black tea, green tea, coconut water. If an average individual consumes about 2000 calories per day, so on your low-calories days you’re only going to take 500 calories if you’re a woman and 600 calories for men.
Many studies have shown that ADF can reduce weight by 4 to 6kg in three months. Combined with exercise, ADF can be more helpful in promoting weight loss and lessening certain risk factors for heart diseases and type 2 diabetes.
The 5:2 Intermittent fasting
It is a popular form of alternate-day fasting. This procedure involves two days of calorie restriction and five days of eating without constraint. You can fast on any two days of the week but be careful not to fast on two consecutive days because the body needs calories and nutrients to thrive and flourish.
This is the best diet plan for weight loss. If this diet is followed properly, it reduces calories which may help burn excess fat.
The Warrior Diet Intermittent fasting
This diet is also known as the 4/20 diet. This is a type of diet in which long periods of fasting are followed by a short bang of overeating. This diet was first introduced by Ori Hofmekler, a native-born Israeli, who made changes in the field of nutrition. This diet is established on the food patterns of former warriors, who ate little during the day and then broke their fast at night.
Following this diet pattern, you’re supposed to consume anything in the window for 4 hours, there is no restriction on the food item. And in the fasting period, you may have fruits and vegetables, hard-boiled eggs along lots of non-calorie beverages. Many dieters prefer this meal plan because it allows you to eat a small number of certain foods even during fasting.
A study shows that eating one meal per day helps reduce weight and fat in comparison to having three meals per day. It is believed that this method of dieting burns fat, boosts energy, and stimulates energy levels.
Eat Stop Eat Intermittent fasting
Eat Stop Eat is a term used by Brad Pilon, a Canadian author and one of the world’s leading advocates of intermittent fasting. ‘’Eat stop eat’’ is the title of his popular book on intermittent fasting, which focuses on when you eat rather than calories or restriction of certain foods. This diet involves fasting for 24 hours, twice a week.
you shouldn’t fast for consecutive two days, nor should you fast more than twice a week, even fasting once a week can be effective as you lose up to 10 percent of calories.Pilon
If you’re fasting for a long time, your body will start burning fat as fuel instead of carbs, as is the case with the keto diet. You must abstain from any solid food or high-calorie drink on fasting days. In this way, you’ll cut your calories, which may help you reduce weight. On fasting days, you may take calorie-free drinks like water, black coffee, herbal and green tea, etc.
In Pilon’s opinion, you should avoid overeating even on non-fasting days as it may eliminate the benefits of the fast. On non-fasting days, don’t avoid any food group even carbs but eat everything in moderation. Foods, vegetables, proteins, spices are food you may eat on non-fasting days.
However, Eat Stop Eat approach is not appropriate for pregnant women and diabetics.
Benefits of Intermittent fasting
- Protects the organs against chronic diseases.
- Improves blood pressure
- Improves blood sugar and cholesterol levels (depends on the quality of meal)
- Boosts mental and immune functions
- Reduces fat mass and body weight
- Ameliorates physical performance
- Reduces insulin resistance
- Decreases risk for type 2 diabetes
- Increases the blood levels of human growth hormone
- Decreases oxidative stress and inflammation in the body.
People who should avoid intermittent fasting
- Suffer from eating disorders
- Underage children
- Pregnant and breastfeeding women
- Hardest working athletes
- People having blood sugar problems
- Underweight people
- Having digestion issues
- People with diabetes