In recent years, intermittent fasting has been a trend
It claims to lose weight, improve metabolic health, and even age.
Not surprisingly, given the popularity, there are a number of different ways / methods of fasting.
All of these may work, but the person who fits them will depend on the individual.
Below are 6 popular ways to do intermittent fasting.
1. The 16/8 Method: Fast for 16 hours each day.
The 16/8 method involves fasting for 14-16 hours each day, and limiting your daily “dining window” to 8-10 hours.
In the dining window, you can fit 2, 3 or more meals.
This method is also known as the Legion’s protocol, and was popularized by fitness expert Martin Barkhan.
This method of fasting can actually be as simple as eating nothing after dinner, and skipping breakfast.
For example, if you finish your last meal at 8pm and then do not eat until 12 noon the next day, you are technically fasting for 16 hours between meals.
It is generally recommended that women fast for only 14-15 hours, as they seem to do better than a little fasting.
For those who are hungry in the morning and love to eat breakfast, then it can be difficult to get used to it first. However, many breakfast captains actually eat this way easily
You can drink water, coffee and other non-heating drinks during fasting, and this can help reduce appetite levels.
It is very important to eat a healthy diet during the eating window. This will not work if you are consuming too much junk food or excessive calories.
I personally think this is the “most natural” way to fast. I eat it myself and feel 100% at ease.
I eat a low carbohydrates diet, so I lose my appetite to some extent. I’m not hungry until 1pm. After that I eat my last meal around 6-9pm, so I finish the fast for 16-19 hours.
2. The 5:2 Diet: Fast for 2 days per week.
The 5: 2 diet usually includes 5 meals a week, while two days a week limits calories to 500-600.
This diet is also known as fast diet, and was popularized by British journalist and physician Michael Moseley.
On a fasting day, it is recommended that women eat 500 calories, and men 600 calories.
For example, you can eat normally on all days except Monday and Thursday, where you eat two small meals (250 calories for women and 300 for men).
As critics have rightly stated, there is no research on the 5: 2 diet test itself, but there are numerous studies on the benefits of intermittent fasting.
3. Eat-Stop-Eat: Do a 24-hour fast, once or twice a week.
Eight stop-ups include a 24-hour fast once or twice a week.
This method was popularized by fitness expert Brad Pillen, and has been popular for some years
From one day to dinner, the other to dinner, they are equivalent to 24 hours of fasting.
For example, if you finish dinner at 7pm on Monday, and do not eat until 7pm the next day, you are still working 24-hour fast.
You can fast from breakfast to breakfast, or from lunch to lunch. The final result is the same.
Water, coffee and other non-heating drinks are allowed during fasting, but no solid food.
If you are doing this to lose weight, then it is very important that you eat normally during eating periods. As such, you eat as much food as you do not fast at all.
The problem with this method is that a full 24-hour fast can be difficult for many people.
However, you do not have to go right now, starting with 14-16 hours and then moving up from there is fine.
I have personally done this a few times. I found the first part of the fast very easy, but in the last few hours I was very hungry.
I needed some serious self-discipline to complete the full 24 hours and often ate myself a while before eating and drinking.
4. Alternate-Day Fasting: Fast every other day
Alternative daily fasting means fasting every other day.
There are several different versions. Some of them allow up to 500 calories in the fasting days.
Many lab studies have used some version of it to show the benefits of intermittent fasting.
Every other day, a full fast seems to be excessive, so I don’t start it for beginners.
With this method, you will be hungry several times each week, which is more pleasant and probably not unstable in the long run.
5. The Warrior Diet: Fast during the day, eat a huge meal at night
Warrior Diet was popularized by fitness expert Ory Hofmickler.
This includes eating a small amount of raw fruits and vegetables during the day, then eating a large meal at night.
Basically, you are “fast” all day and “invited” to a 4 hour dinner window at night.
The Warrior Diet was previously one of the popular “diets” that included a series of intermittent fasting.
It also emphasizes the choice of a food that is similar to a bowl of food. Like whole, unprocessed foods that look like their nature.
6. Spontaneous Meal Skipping: Skip meals when convenient
You don’t really need to follow a fast-moving plan to get some benefits.
The second option is to skip meals periodically, when you are not hungry or busy cooking and eating.
It is a myth that people need to eat every few hours or they get hit with “moodiness” or lose muscle mass.
The human body is well-equipped to cope with prolonged famine, which allows one or two foods to disappear from time to time.
So if you’re not really hungry one day, skip breakfast and just have a healthy lunch and dinner. Or if you are traveling somewhere and can’t find anything you want to eat, take a quick break.
When you feel so inclined, skipping 1 or 2 meals is basically a quick break at intervals.
Just eat healthy foods in other meals.
Many of these methods are yielding great results.
That being said, if you are already happy with your health and don’t see much room for improvement, safely ignore them all.
Periodically fast for everyone. Would not This is not something that anyone needs to do, it is just another tool in the toolbox that may be useful to some people.
Some people also think that it may not be as beneficial for women as men, and it can be a poor choice for those who suffer from eating disorders.
If you decide to give it a try, then keep in mind that you also need to eat healthy.
It is not possible to add junk food to eating periods and expect to lose weight and improve health.
Calories still count, and food quality is still important.