How to do Intermittent Fasting is involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again. Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets. Each person’s experience of intermittent fasting is individual, and different styles will suit different people. In this article, we discuss the research behind the most popular types of intermittent fasting and provide tips on How to do Intermittent Fasting ?
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How to do Intermittent Fasting ?
Remember Before you get started Intermittent Fasting
- Talk to your Doctor before you Start: Especially if you have any medical condition or if you’re on any medication. Stop if you feel sick.
- Keep it Simple: Fasting is defined as consuming only plain water, or black coffee, or unsweetened tea.
- Keep it Easy: Eat your usual meals during your eating window. In my personal experience, intermittent fasting works best when combined with a low carb-high fat diet of real, whole foods. But launching the perfect combination to get the best results is not your goal right now.
- Mentioned Time for Simplicity: You don’t have to follow them. You may adjust the times according to your schedule.
- Which days of the week You will do: Fasting on weekdays are more convenient because they’re more structured and have less variables. But that may not be true for you to forgot to eat.
- Slip ups are okay: First, forgive yourself. You may pick up where you left off or start from Day 1. Do what’s easiest to get you back on track.
Highlight few different ways – How to do Intermittent Fasting ?
- 5:2 diet : Fast for 2 days per week
- 16:8 method : Fast for 16 hours each day
- Eat Then Stop Then Eat : 24-hour fast, once or twice a week
- Alternate-Day Fasting : Fast every other day
- The Warrior Diet : Fast during the day, eat a huge meal at night
- Spontaneous Meal Skipping : Skip meals when convenient
5:2 Diet Fasting – How to do Intermittent Fasting ?
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days. During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A study involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants. A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat.
As critics correctly point out, there are no studies testing the 5:2 diet itself, but there are plenty of studies on the benefits of intermittent fasting.
16:8 Method Fasting – How to do Intermittent Fasting ?
Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Lean-gains diet. During the 16:8 diet, men fast for 16 hours each day, and women fast for 14 hours. This type of intermittent fast may be helpful for someone who has already tried the 12-hour fast but did not see any benefits.
- If you start eating at: 7AM, stop eating and start fasting at 3pm
- If you start eating at: 11AM, stop eating and start fasting at 7pm
- If you start eating at: 2PM, stop eating and start fasting at 10pm
- If you start eating at: 6PM, stop eating and start fasting at 2AM.
On this fast, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon.You can drink water, Sugarless coffee and other non-caloric beverages during the fast, and this can help reduce hunger levels.
A study on mice found that limiting the feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease, even when they ate the same total number of calories as mice that ate whenever they wished. You will Find it to be 100% effortless.
Eat then Stop then Eat Fasting – How to do Intermittent Fasting ?
Fasting completely for 1 or 2 days a week, known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch. People on this diet plan can have water, tea, and other calorie-free drinks during the fasting period.
For example, if you finish dinner on Monday at 7 pm, and don’t eat until dinner the next day at 7 pm, then you’ve just done a full 24-hour fast. Remember can also fast from breakfast to breakfast, or lunch to lunch. The end result is the same.
A 24-hour fast can be challenging, and it may cause fatigue, headaches, or irritability. Many people find that these effects become less extreme over time as the body adjusts to this new pattern of eating.
Alternate-Day Fasting – How to do Intermittent Fasting ?
Alternate-Day fasting means fasting every other day. There are several different versions of this. Some of them allow about 500 calories during the fasting days.
On feeding days, people often choose to eat as much as they want.
Many of the lab studies showing health benefits of intermittent fasting used some version of this. A full fast every other day seems rather extreme, so I do not recommend this for beginners.
One study reports that alternate day fasting is effective for weight loss and heart health in both healthy and overweight adults. The researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds (lb), over a 12-week period.
Alternate day fasting is quite an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.
The Warrior Diet Fasting – How to do Intermittent Fasting ?
The Warrior Diet involves eating very little, usually. It involves eating small amounts of raw fruits and vegetables during the day, then eating one large meal at night. The eating window is usually only around 4 hours.
Basically, you “fast” all day and “feast” at night within a 4 hour eating window. Although it is possible to eat some foods during the fasting period, it can be challenging to stick to the strict guidelines on when and what to eat in the long term. Also, some people struggle with eating such a large meal so close to bedtime.
There is also a risk that people on this diet will not eat enough nutrients, such as fiber. This can increase the risk of cancer and have an adverse effect on digestive and immune health.
Spontaneous Meal Skipping Fasting -How to do Intermittent Fasting ?
This flexible approach to intermittent fasting may be good for beginners. It involves occasionally skipping meals. People can decide which meals to skip according to their level of hunger or time restraints. However, it is important to eat healthful foods at each meal.
The human body is well equipped to handle long periods of famine, let alone missing one or two meals from time to time. So if you’re really not hungry one day, skip breakfast and just eat a healthy lunch and dinner. Or if you’re travelling somewhere and can’t find anything you want to eat, do a short fast.
Skipping 1 or 2 meals when you feel so inclined is basically a spontaneous intermittent fast.Just make sure to eat healthy foods at the other meals.