Different methods in this diet model exist.
Each method can be effective, but whether it is the best depends on the individual.
Here are 6 popular ways you can fast intermittently.
1. The 16/8 method
If you eat healthy foods, limiting your eating window and fasting from time to time may have significant health benefits.
Within the slot there are two, three or more meals.
It is also known as the Leangains Protocol and was This was introduced by fitness expert Martin Berkhan.
Following such a fast can in fact be very simple like not Eat something after dinner, then skip breakfast.
For example, if you finish your last meal at 7:00 pm and you don’t eat before 1:00 pm the next day, you’re practically on an empty stomach for 16 hours.
It is generally suggested that women fast only 14-15 hours because they appear to be more successful with short-term fasting.
For those who are hungry in the morning and enjoy breakfast, This can be difficult to do initially. But many breakfast skippers automatically eat this way.
You can drink water, coffee and other calorie-free drinks while fasting. that can help to reduce hunger feelings.
It is very important to eat healthy food during the course of your meal. This approach will not work if you eat a lot of junk food or high-calorie foods.
2. The 5:2 diet
Diet 5:2 is usually 5 days a week, while limiting your calorie intake to 500-600 for 2 days a week.
This regime is also known as the rapid regime or fast diet and was generalized by British journalist Michael Mosley.
Days of fasting, women are advised to take 500 calories and men 600.
For example, you can usually eat all days of the week except Tuesdays and Fridays. Within these two days, you eat 2 small meals 250 calories each for women and 300 calories each for men.
As the critics rightly point out, there is no research approving the 5:2 regime itself, However, there are many studies on the advantages of intermittent fasting.
3. Eat Stop Eat
Eat Stop Eat includes a 24-hour fast once or twice a week.
This method of fasting was popularised by fitness expert Brad Pilon and has been very popular in recent years.
As I fast from one day to another, it considers a full 24 hours fast.
For example, if you finish lunch at 8:00 pm Monday and do not eat before dinner at 8:00 pm. the Tuesday, You fasted for 24 hours. You can also fast breakfast for breakfast or lunch for lunch the end result is the same.
Water, coffee and other drinks without calories can be taken when fasting, However, no solid food may be used.
If you go along with this to lose weight, It is essential to eat as usual during the window. This means that you should eat the same amount of food as if you had not been on an empty stomach at all.
The potential downside of this method is that a full 24 hours fast may be quite a challenge for many people. However, it is not necessary for you to intervene immediately. It is best to start by 14-16 hours, then move upwards from there.
4. Alternate day fasting
With alternating days of fasting, you fast alternately every day.
There are several types of this method. Some of them allow approximately 500 calories in their time of fasting periods.
Many test tube study demonstrating the health benefits of intermittent fasting have used one form or another of this method.
Complete fasting each alternative day may seem rather difficult, so it is not recommended for beginners.
By this method, you can go to bed very hungry many times in one week, that is not very nice and probably not suitable in the long term.
5. The Warrior Diet
The warrior regime diet was generalized by gym expert Ori Hofmekler.
This includes eating small amounts of raw fruits and vegetables throughout the day and eating a large meal in the evening.
Mainly, you fast all day and night meals within 4 hours.
Warrior Diet was among the first popular diets to include a version of intermittent fasting.
The dietary choices of this diet are about the same as those of the paleo diet, which consists primarily of unprocessed whole foods.
This misconception that people need to eat every few hours for fear that they will fall into starvation mode or lose muscle. Your body is well equipped to deal with long periods of deprivation, not to mention missing one or two meals every now and then.
So if you really do not hunger one day, skip breakfast and just have a healthy lunch and dinner. Or, if you’re traveling somewhere and can’t find something you want to eat, make it a little quick.
Skipping one or two meals when you feel inclined to do it is mainly a quick and spontaneous.
Make sure you eat healthy food during the rest of your meals.
Intermittent fasting is a tool for weight loss, which blesseds many people, but it does not work for everyone.
Some people think that might not be as beneficial to women as to men. It is also not recommended for individuals who have or may have eating disorders.
If you wish to try intermittent fasting, remember that the quality of food is essential. There is no way to eat junk food during meal breaks and expect to lose weight and improve your health.