There are many different ways to intermittent fasting. Methods vary in the number of fast days and calorie amounts. Intermittent fasting involves completely or partially abstaining from eating for a period of time before eating again on a regular basis.
Some research suggests that this way of eating may lead to fat loss, better health, and increased longevity. Proponents argue that an intermittent fasting program is easier than traditional, calorie-controlled diets. Each person's experience with intermittent fasting is individual, and different styles suit different people.
In this article, we discuss the research behind the most popular types of intermittent fasting and give tips on how to maintain this type of diet.
Fasting for 12 hours a day
The rules of this diet are simple. A person must decide on and adhere to a 12-hour fasting window each day.
According to some researchers, fasting for 10-16 hours may cause the body to convert fat stores into energy, thus releasing ketones into the bloodstream. This should promote weight loss. This type of intermittent fasting plan can be a good option for beginners.
This is because the fasting window is relatively small, most of the fasting occurs during sleep, and the person consumes the same number of calories each day. The easiest way to make a 12-hour fast work is to include sleep time in the fasting window. For example, a person may choose to fast between 7 a.m. and 7 p.m. They should finish their dinner before 7 o'clock in the evening and wait until 7 o'clock in the morning to have breakfast so that they can sleep in the meantime.
Fasting for 16 hours
Fasting for 16 hours a day, leaving an 8-hour eating window, is the 16:8 method or the Leangains diet.
During the 16:8 diet, men fast for 16 hours each day and women fast for 14 hours. This type of intermittent fasting may be helpful for someone who has tried a 12-hour fast but hasn't seen any benefit. These fast people usually finish dinner at 8 a.m. and skip breakfast the next day, not eating again until noon.
A study on mice also found that the feeding window They found that limiting exercise to 8 hours in total calories protected them from obesity, inflammation, diabetes and liver disease, even when they ate whenever they wanted, like mice.
Fasting 2 days a week
5:2 diet consume standard food amounts for 5 days and reduce calorie intake for the other 2 days. On 2 fasting days, men typically consume 600 calories and women 500 calories. Typically, people separate their fasting days per week.
For example, they may fast on Mondays and Thursdays and eat normally on the other days. There should be at least 1 normal eating day between fasting days. There is limited research on the 5:2 diet, also known as the fasting diet.
One study involving 107 overweight or obese women found that restricting calories twice a week and restricting calories continuously led to similar weight loss. The study also found that this diet reduced insulin levels and insulin sensitivity among participants.
A small-scale study looked at the effects of this style of fasting on 23 overweight women. Over the course of a menstrual cycle, women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal in most women after 5 days of normal eating.
Fasting on alternate days
Various fasting plans can be made by fasting one day and not the next.
For some people, alternate-day fasting means completely avoiding solid foods on fasting days, while other people allow themselves up to 500 calories. On fasting days, people often choose to eat as much as they want.
One study reports that alternate-day fasting is effective for weight loss and heart health in both healthy and overweight adults.
Researchers say It found that 32 participants lost an average of 5.2 kilograms (kg) over a 12-week period. Alternate daytime fasting is an extreme form of intermittent fasting and may not be suitable for beginners or those with certain medical conditions. This type of fasting may also be difficult in the long run.
Fasting 24 hours a week
Fasting completely for 1 or 2 days a week at a time, known as the Eat-Stop-Eat diet It involves not eating at all for 24 hours.
Many people fast from breakfast to breakfast or from lunch to lunch. People on this diet plan can have water, tea, and other non-caloric beverages during the fasting period.
People should return to their normal eating plan on non-fasting days. Eating this way reduces a person's total calorie intake, but does not limit the specific foods the individual consumes.
24-hour fasting can be challenging and cause fatigue, headaches, or irritability. Many people find that these effects become less felt over time as the body adapts to this new eating pattern. People can try a 12-hour or 16-hour fast before switching to a 24-hour fast.
Fasting by skipping meals
This flexible approach to intermittent fasting is new Might be good for beginners. Sometimes it involves skipping meals.
People may decide which meals to skip based on hunger or time constraints. However, it is important to eat healthy foods at every meal. Meal skipping is most likely to be successful when an individual's body monitors and responds to hunger signals.
Essentially, people who use this style of intermittent fasting can eat when they are hungry and skip it when they are not. This may be more natural for some people than other fasting methods.
Warrior fasting diet
The Warrior Diet is a relatively extreme form of intermittent fasting.
>The warrior diet typically involves just a few servings of raw fruits and vegetables during a 20-hour fasting window, followed by a large meal at night.
The eating window is usually only 4 hours. This form of fasting may be best for people who have already tried other forms. Supporters of the Warrior Diet claim that people are nocturnal eaters and that eating at night ensures that the body gets nutrients in line with its circadian rhythms.
During the 4-hour meal, people consume plenty of vegetables, protein and healthy fats. should lama. They should also contain some carbohydrates. While it's possible to eat some foods during the fasting period, it can be difficult to follow strict rules about when and when to consume them long-term.
Also, some people struggle with whether to consume a large meal too close to bedtime. There is also a risk that people on this diet do not eat enough nutrients such as fiber. This can increase the risk of cancer and have a negative effect on the digestion and immune system.
Tips for intermittent fasting:
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Staying hydrated (consuming plenty of fluids) You can drink herbal teas, plenty of water and calorie-free drinks throughout the day.
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Avoid being obsessed with food. To avoid thinking about food, plan lots of distractions on fasting days, such as doing chores or watching a movie.
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Rest and relax. Avoid strenuous activities on fasting days, although gentle exercises such as yoga can be beneficial.
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Counting every calorie. If the chosen plan allows some calories during fasting periods, choose nutrient-dense foods that are rich in protein, fiber and healthy fats. Examples include beans, lentils, eggs, fish, nuts, and avocados.
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Eating high-volume foods. Fill your meals with low-calorie foods, including corn, raw vegetables, grapes, melons and fruits with high water content.
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Enhance the taste of foods without adding excess calories. Use nutrients such as garlic, herbs, spices or vinegar. These foods are very low in calories, but they are delicious and can help reduce feelings of hunger.
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Choose dense foods after the fasting period. Consuming foods that are high in fiber, vitamins, minerals and other nutrients helps keep blood sugar levels stable and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.
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