Intermittent fasting in recent years has been very trendy. It can cause weight loss, improving metabolic health, and possibly extending lifespan. Not amazingly, considering the popularity, various methods of intermittent fasting were developed. All of them can be efficient, but depending on the person which one suits best. Here are 5 effective intermittent fasting methods.
1. The 16/8 Method
The 16/8 method includes fasting for 16 hours every day and limiting your eating window to 8 hours every day. You can have 3 or more meals within the eating 8 hours window. Doing this strategy for fasting can really be as basic as not having anything after dinner and skipping breakfast. For instance, if you’re finishing your last meal at 8 pm and then you’re not eating until 12 noon the next day, you’re technically fasting between meals for 16 hours.
It is usually suggested that females fast only 14 hours, as with slightly shorter fasting they appear to do well. That is difficult to get used to at first for individuals who get hungry in the morning and like to eat breakfast. Many breakfast-skippers, however, consume this way instinctively. During fasting, you can drink water, coffee, and other non-caloric drinks, which can help to decrease hunger rates. During your eating window, eating mostly nutritious foods is very crucial. If you consume loads of junk food or excessive quantities of calories, this will not work.
2. The Warrior Diet
Eat a large meal at night fast throughout the day. Fitness specialist Ori Hofmekler popularized the Warrior Diet. During the day, it includes eating small quantities of raw fruits and vegetables, then eating one large meal at night. Basically, in a 4-hour eating window, you fast the entire day and feast at night.
The Warrior Diet was one of the first common diets to include intermittent fasting. Food options in this diet are like those in the Paleo diet, mostly organic, unprocessed foods.
3. The 5:2 Diet
The 5:2 diet usually includes eating 5 days a week while limiting calories to 500-600 on two days a week. Also known as the Fast Diet, this diet has been popularized by British journalist and doctor Michael Mosley. Females consume 500 calories in the days of fasting and that males consume 600 calories.
You could eat usually on all days, for instance, except on Mondays and Thursdays, where you eat two small meals of 250 calories for women and 300 for males. As the critics rightly point out, there are no studies analyzing the 5:2 diet itself, but there is enough research on the effects of intermittent fasting on human health.
4. Eat-Stop-Eat Method
Fast, one or two times a week, 24 hours a day. Eat-Stop-Eat includes a speed of 24 hours, either once or twice a week. Fitness specialist Brad Pilon has popularized this method and has been common for two years. The 24 hours by fasting from lunch one day to lunch the next. For instance, if you’re finishing lunch at 7 p.m. on Monday and you’re not eating until lunch at 7 p.m. the next day, you’ve performed a complete 24-hour fast.
During the fast, water, coffee, and other non-caloric drinks are permitted, but no strong food. If you do this to lose weight, then eating during the eating periods is very essential. Like in, eat the same amount of food as if you weren’t fasting at all. The issue with this method is that for many individuals complete 24-hour fasting can be hard. You need not go all-in immediately; however, beginning with 14-16 hours and moving up from there is okay.
5. Fasting Every Other Day
Fasting every other day implies fasting. Various variants of this are available. Some of them during the days of fasting allow about 500 calories. Many of the laboratory research showing intermittent fasting’s health benefits used some version of this.
It seems rather extreme to have a full fast every other day, so we don’t suggest this for beginners. With this method, several times a week you will go to bed starving, which in the long run is not very pleasant and likely unsustainable.
The Bottom Line
With some of these methods, many individuals get excellent results. That said, if you’re already happy with your health and you see a brief space for enhancement, then overlook all this securely. Intermittent fasting is not for everyone. It’s not something that anyone wants to do, it’s just another instrument that can be helpful to some individuals who really want to enhance overall well-being. During the eating periods, it is not workable to binge on junk foods and expects weight loss and health improvement. Calories still count, and the quality of food is still crucial.
- Evidence-Based Benefits Of Intermittent Fasting
- 7 Most Effective Weight Loss Diets Reviewed
- 7 Ways To Lose 10 Pounds In 10 Days Safely
- 10 Foods That Help You Burn Fat Consistently