The intermittent fasting diet plan has gained popularity in recent years. However, it is asserted to improve metabolic health, cause weight loss, and perhaps even extend senility. Not surprisingly given the recognition, several different methods of intermittent fasting have been conceived. However all of them can be persuasive, but which one fits best will depend on the individual.
So here are 6 well-known ways to do intermittent fasting.
1. Fasting for 16 hours each day
Also known as the 16/8 Method involves fasting every day for 14-16 hours, and confining your daily "eating window" to 8-10 hours. However, within the eating window, you can fit in 2, 3 or more meals. Actually, doing this method of fasting can be as simple as, skipping breakfast and not eating anything after dinner. It is generally urged that women only fast 14-15 hours, as they seem to do better with slightly shorter fasts. Alas! For people who starve in the morning and like to eat breakfast, then this can be difficult to get used to at first. Nevertheless, many first meal skippers actually instinctively eat this way. You can drink coffee, water, and other non-caloric beverages during the fast, which can help decrease hunger levels.
2. Fast for 2 days per week
Also known as the 5:2 diet, it involves eating normally 5 days of the week. Meanwhile, it restricts calories to 500-600 on any two days of the week. It is recommended that men eat 600 calories, and women 600 calories, on the fasting days. However, there are no studies testing the 5:2 diet itself, but there is an abundance of studies on the benefits of intermittent fasting.
Eat-Stop-Eat-repeat, this process involves a 24-hour fast, which can either be done once or twice per week. Fasting from dinner one day, to the next dinner, this counts to a 24-hour fast. You can also fast from lunch to lunch or breakfast for breakfast. No solid food is allowed during the fast, bur coffee, water, and other non-caloric beverages are allowed. The problem with this process is, that a full 24-hour fast can be hard for many people. However, starting with 14-16 is fine.
4. Alternate-Day Fast
Fasting every other day means Alternate-Day fasting. However, there are several versions of this. During the fasting days, some of them also allow about 500 calories. With this process, you will be going to bed very hungry various times per week, which is probably unsustainable in the long-term.
5. The Fighter Diet
This Diet involves eating small amounts of vegetables and raw fruits during the day, then eating one extremely large meal at night. Basically, the funda is to "fast" whole day and "feast within a 4-hour eating window " at night. This Diet includes a form of intermittent fasting. It also gives priority to food choices that are quite similar to a paleo diet, which consists of whole, unprocessed foods.
6. Skipping meals when convenient
Don't follow a structured intermittent fasting plan to collect some of the benefits. Here is another option to simply skip meals from time to time, whenever you are too busy to cook and eat. It is a blind myth that people need to eat every few hours, otherwise, they will hit lose muscle. Our human body is well outfitted to handle long periods of hunger.
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