Intermittent fasting has recently become a health trend. It is claimed to aid weight loss, improve metabolic health, and possibly even extend lifespan.
There are several methods of this mode of feeding. Each method can be effective, but determining which one works best depends on each individual.
- 1 Here are 6 popular ways to practice intermittent fasting.
- 2 1. The 16/8 method
- 3 2. The 5:2 Diet
- 4 3. Eat and stop eating
- 5 4. Alternate Day Fasting
- 6 5. The warrior diet
- 7 6. Skipping meals spontaneously
Here are 6 popular ways to practice intermittent fasting.
1. The 16/8 method
The 16/8 method involves fasting for 14-16 hours every day and limiting your daily eating window to 8-10 hours. During this period, you can take two, three or more meals. This method of fasting can be as simple as not eating anything after dinner and skipping breakfast. For example, if you finish your last meal at 8 p.m. and don’t eat until noon the next day, you are technically fasting for 16 hours. Women are generally recommended to only fast for 14 to 15 hours, as they seem to do better with slightly shorter fasts.
For people who are hungry in the morning and like to eat breakfast, it can be difficult to get used to this method at first. However, many breakfast addicts instinctively eat this way. You can drink water, coffee, and other zero-calorie beverages while fasting. This can help reduce hunger pangs. It is very important to eat mostly healthy foods during your fasting period. This method will not work if you eat a lot of junk food or an excessive number of calories.
Summary: The 16/8 method involves
a daily fast of 16 hours for men and 14 to 15 hours for women. Each day you should limit your eating to an 8-10 hour window in which you eat 2, 3 or more meals, 3 or more meals.
2. The 5:2 Diet
The 5:2 diet involves eating normally 5 days a week while limiting your calorie intake to 500-600 calories for 2 days of the week. This diet is also called “Fast Diet”.
On fasting days, women are recommended to eat 500 calories and men 600. For example, you can eat normally every day of the week except Monday and Thursday. For these two days, you eat two small meals of 250 calories each for women and 300 calories each for men. As critics of this diet rightly point out, no studies have been done on the 5:2 diet itself. But there are many studies on the benefits of intermittent fasting.
Summary: The 5:2 Diet
This diet consists of eating 500 to 600 calories for two days of the week and eating normally the other 5 days.
3. Eat and stop eating
The Eat Stop Eat diet involves fasting for 24 hours once or twice a week. Fasting from dinner one day to dinner the next day is equivalent to a full 24 hour fast.
For example, if you finish dinner at 7 p.m. on Monday and don’t eat until 7 p.m. the next day, you have completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch. The end result is the same.
Water, coffee, and other calorie-free beverages are allowed during the fast, but no solid foods are allowed. If you are doing this to lose weight, it is very important that you eat normally during meal times. In other words, you must eat the same amount of food as if you had not fasted at all.
The potential downside to this method is that a full 24-hour fast can be quite difficult for many people. However, you don’t need to get started right away. You can start with a 14-16 hour fast and then increase the duration of the fast.
Eat Stop Eat is an intermittent fasting program with one or two 24-hour fasts per week.
4. Alternate Day Fasting
In alternate fasting, you fast every other day. There are several different versions of this method. Some of them allow around 500 calories on fasting days. Many of the test-tube studies showing the health benefits of intermittent fasting have used some version of this method. Complete fasting every other day can seem quite extreme, so it’s not recommended for beginners. With this method, you risk going to bed very hungry several times a week, which is not very pleasant and probably unsustainable in the long term.
Alternate fasting involves fasting every other day, either eating nothing or eating only a few hundred calories.
5. The warrior diet
The Warrior Diet was popularized by fitness expert Ori Hofmekler. It involves eating small amounts of raw fruits and vegetables during the day and having a huge meal in the evening.
Basically, you fast all day and feast in the evening within a four-hour slot. The Warrior Diet was one of the first popular diets to include a form of intermittent fasting.
The food choices on this diet are quite similar to those on the paleo diet: mostly whole, unprocessed foods.
The Warrior Diet encourages eating only small amounts of fruits and vegetables during the day and then eating a large meal at night.
6. Skipping meals spontaneously
You don’t have to follow a structured intermittent fasting program to experience some of its benefits. Another option is to skip meals occasionally, such as when you’re not hungry or too busy to cook and eat.
It’s a myth that people need to eat every 4 hours to not go into starvation mode or lose muscle. Your body is well equipped to handle long periods of starvation, not to mention missing a meal or two once in a while. So, if you’re really not hungry one day, skip breakfast and just eat a healthy lunch and dinner. Or, if you’re traveling somewhere and can’t find anything to eat, go on a short fast.
Skipping a meal or two when you feel like it is actually spontaneous intermittent fasting. Just be sure to eat healthy foods with other meals.
Another way to practice intermittent fasting is to skip a meal or two when you’re not hungry.
meals when you are not hungry or have no time to eat.
Intermittent fasting is a weight loss tool that works for many people, but not everyone. Some people think it is not as beneficial for women as it is for men. It is also not recommended for people who have or are predisposed to eating disorders. If you decide to try intermittent fasting, remember that the quality of the diet is crucial. It is not possible to gorge on junk food during meal times and expect to lose weight and improve your health.