Culture of fasting is growing rapidly especially among the youngsters. Everyone wants to be fit and look in ideal shape. Therefore number of youngsters both girls and boys have started opting for number of diet specific programs and fasting routines. Intermittent fasting has recently become a health trend. It is practised by numerous people to lose weight in a shorter span of time. However while opting for any fasting technique, one should be aware of proper timing and gaps which he needs to follow for its effectiveness. Everyone has different structure, built and habit therefore it is not possible for everyone to follow the same routine. With help of Clinical Nutritionist Ms. Shweta Singh from Indu Hospital, Lucknow, we have taken out few methods which you can follow.
6 Accurate Methods for Intermittent Fasting
1. The 5:2 Diet
This diet plan suggests eating 5 days in a week and fasting for rest two days. In those two days you can restrict your calories to 500-600 for 2 days. This intermittent fasting can improve your metabolism; regulate your carbohydrates and excess fat in a easy way. Men need comparatively more calories than women so nutritionist recommends 500 calories for women and 660 calories for men on those two days.
These calories are meant to be taken as a sum of two days not on individual days. Keep those 2 days at an equal gap, for example Tuesdays and Fridays. This 5:2 diet is effective towards weight loss as well because a number of systems are given rest.
2. Having 16/8 method
This is very different from the first one. In this type of intermittent fasting, a person can fast for 8 hours and then restrict himself for next 16 hours. This is a very healthy way according to Ms. Shweta Singh as the energy is used to proportionately in the body. In the period when you can have you meals, it is better to have small but more meals than 2 big meals. However there are no restrictions in the number of meals taken as long as it is under 8 hours. It is also a simple method because you can have early dinner and then skip your breakfast which makes it approximately 16 hours.
This may be difficult for people who are used to having heavy breakfast. Hence they should opt for any other methods otherwise this method can bring weakness in their body. While fasting for those 16 hours you can have zero-calorie beverages if you wish too. It can include coffee, water and watermelon juice etc. Make sure you are not having too much processed food in the eating window.
3. Eat Stop Eat
This is a 24 hour fasting method which you can do twice a week. In eat stop eat, a person stays hungry for 24 hours and then has normal dinner. This is often practised in western culture more than Indian society. It involves having food after a day. For example when you finish a 24 hour fast, then you don’t eat till dinner time of next day. However in this you can have zero-calorie beverages but no solid food. This can maintain and manage your weight, it does not decrease your weight rapidly like other routines but it can help you maintain it once you are on the lean side. As a precaution, start with gap of 14-16 hours and then slowly adapt to full 24 hour gap schedule.
4. Alternate day fasting
This intermittent fasting requires lot of practise and courage. It is about fasting every alternate day. People often make different versions of this intermittent fasting by either having 500 calories on a fasting day or reducing the cycle to every 2 days or more. But that may not be as fruitful as it seems. Alternate fasting is not always the best way to lose weight at a shorter interval of time. This is because most of the people do not eat properly in eating window which makes them rather weak than losing weight.
5. The Warrior Diet
This diet was popularised in Europe and has not yet been popular in India. However if you look at it, it is quite a traditional way in which people in India, especially Hindu community keeps fast during festivals. This method of fasting involves being on fruits and raw vegetables during the day and only having one big meal in the night time. It keeps you almost hungry for 20 hours and then you can feast for 4 hours. This is called warrior diet because people going to war had similar schedules and similar eating routines. It is one of the first intermittent fasting diets.
6. Spontaneous Skip
Sometimes people are not comfortable fasting for some particular days and cannot be rigid in their routines. This fasting plan is made especially for such people and it does not compromise on benefits of intermittent fasting as well. In this method you can simply skip one meal of your day from time to time. Whenever for example, you do not feel hungry, you can simply skip that meal. In this you do not go to starvation mode which makes it easy to adjust. As you skip the meal the energy is used by cutting down additional fat which helps the body. This can also be substitute for other intermittent fasting plans when you are travelling or cannot follow regular routines.ut
Intermittent fasting is one of the better ways of fasting as you do not leave eating food totally. Rather you have gaps and windows in which you can eat food and rest of the time, be on fast. Fasting for long period also harms the body, hence choose a suitable intermittent fasting plan for yourself from these fasting methods to lose weight and improve your metabolism. Also while eating, make sure you do not have much processed food and junk diet.
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