5 Popular Ways To Do Intermittent Fasting
Recent studies have shown that intermittent fasting is one of the most effective ways to lose weight and have better health. Here are some of the most popular intermittent fasting (IF) methods for you to try. But first, a word of caution:
Who Should Stay Away From Intermittent Fasting?
Not everyone should (or needs to) try this method of weight loss. People who should avoid intermittent fasting include pregnant women or if you’re trying to get pregnant, those on medication for diabetes, or any other multi-drug treatment; or if you suffer from or recovering from an eating disorder.
1. Fasting Overnight
This approach is probably the simplest of all. How to do this intermittent fasting diet? Well, it involves fasting for 12 hours every day. For example, you can stop eating after 7 pm and resume eating at 7 am with breakfast the following day. You get more mild cellular benefits with this intermittent fasting diet, say experts. One advantage of this method is that it is straightforward to follow. All you need to do is eliminate your bedtime snack if any. But this method does not give any super significant advantages of fasting, especially if you are looking to lose a lot of weight.
2. 5:2 Fasting
This is one of the most popular of all IF methods. This intermittent fasting plan involves eating normally for five days (without counting calories). Then, on the rest of the two days, eat 500 and 600 calories a day for women and men, respectively. The days to fast can be of your choice.
The idea is that these short bouts of fasting keep you going. Even when you get the cravings to eating some on your fasting day, you know you can just look forward to the next day when you get to eat normally. You should avoid having the fasting days on days of endurance exercise or heavy physical activity. If you are participating in a sporting event, consult your sports nutritionist before going for an intermittent fasting plan.
3. Time-Restricted Fasting
What is this intermittent fasting plan? In this plan, you choose an eating window every day, ideally leaving a 14 to 16 hour fasting period. However, doctors recommend women fast for no more than 14 hours per day to avoid hormonal imbalances. This intermittent fasting diet can help increase fat cell metabolism and also help optimise insulin function. But, for this to work, you need to set your eating window for 8 hours, from 9 a.m. to 5 p.m., for example. This can work well for someone who lives in a family that anyway enjoys a very early dinner. So, the fasting time is spent sleeping anyway, and you don’t miss any meals technically. But if you regularly work late, then this may not work for you as it may get challenging to ignore the hunger pangs at night.
This method was first mentioned by author Brad Pilon in his book Eat Stop Eat: The Shocking Truth That Makes Weight Loss Simple Again. This intermittent fasting diet differs from all other plans, meaning this one stresses flexibility. In simple words, it just means you take a break from food for some time. You complete one or two 24-hour fasting periods each week and commit to a resistance workout programme. After the fast is done, you start eating but very responsibly. That’s it. Eating responsibly means you do not binge on anything; at the same time, you don’t deprive yourself of your favourite foods. Why did this intermittent fasting plan work? Fasting occasionally and working out regularly is best for fat loss. That’s why! By fasting for one or two 24-hour periods during the week, you allow yourself to eat a slightly higher number of calories on the non-fasting days. This way is more enjoyable and doable.
5. Choose A Day to Fast
This is more like choose your adventure programme. You can decide to go for time-restricted fasting, meaning fast for 16 hours and eat for eight hours, for example, on alternate days. Sunday can be a typical eating day where you can stop eating by 8 pm, and you resume eating Monday afternoon. Essentially, it just means skipping breakfast for a few days every week. However, since you end up missing breakfast quite a bit, this intermittent fasting plan has mixed reviews by experts, considering the disadvantages of skipping your breakfast. Some studies suggest that regular breakfast is associated with a lower BMI than usual, but there isn’t any consistent evidence that it will cause weight loss. Some research also says that skipping breakfast translates to poor heart health. But that said, this intermittent fasting plan is easy to blend in with any lifestyle and is a more “go with the flow” kind of diet. You can schedule and reschedule changes from week to week as and if possible. Be warned, though, that looser approaches can translate to milder or lesser benefits, and there’s a risk of you missing this altogether and taking it too easy. Tip: If you are making healthy breakfast and want to shop for ingredients then order from bigbasket using digibank debit card and avail great offers.