No one strategy is universally effective for anything ever, so it’s only natural that
Intermittent fasting can be done in a variety of ways. People usually experiment with
different forms before they find what works best for their lifestyles and compliments
their preferences. However, it is also important to remember that prolonged fasting, if
mentally and physically unprepared, can be harmful.
Intermittent fasting is the kind of diet that alternates between eating and restraining
periods, during which you are limited to drinking water and simple beverages. You can
usually eat anything you wish during your eating windows, which is why many people,
including celebrities like Vanessa Hudgens have found success with the plan. However,
there are many approaches to it, and different people respond differently to the different
intermittent fasting regimens.
The hype surrounding intermittent fasting (IF) may have some merit, as it helps with
weight loss. The exact cause of how this is done, is unknown. The simplest one is that
eating less during the day will typically result in consuming less calories, but the
advantages of intermittent fasting are still up for debate. The primary cause of this is the
dearth of adequate research on the subject. If I.F. is widely used due to its ability to
improve focus and concentration, our bodies will concentrate more on the present work
instead of breaking down food and becoming increasingly tired.
Who then benefits from doing I.F.?
If you are a night owl or would just like to exercise
more self control, this can help you avoid mindless daytime eating. If you’ve previously
attempted to create a deficit in calories but it wasn’t successful, I.F. can be a really good
option. Those who find it difficult to eat breakfast or who would rather eat later might find
that doing intermittent fasting is beneficial. The most important thing is that if you
choose to embark on this journey of intermittent fasting, remember to continue doing so
only if it makes you feel great about yourself and aligns with your lifestyle.
Periods of total or partial fasting from food is called intermittent fasting. The number of
fast days and calorie allowances for various intermittent fasting techniques vary. The
intermittent fasting program is said to be very flexible and simpler to stick to than a
conventional diet that restricts calories. This regimen helps with fat loss, improves
health, and lengthens your life span. It actually follows a predetermined timetable, which
varies from person to person, but not too randomly.
In this piece, we’ll help you go over the science underlying the most widely used forms
of intermittent fasting and how to choose which suits you the best.
- The 16:8 diet:
The 16:8 method calls for limiting each day’s eating window to a maximum of eight
hours and fasting for a total of sixteen hours. This schedule usually entails skipping
breakfast and nothing to eat following dinner. You can eat between noon to eight
o’clock, as well. If you do your exercises in the morning, choose a more flexible
schedule than this one so that you can still have time to eat a meal to replenish your
energy after your workout, if you work out around after 5 p.m.
In terms of weight loss, how does the 16:8 method perform? The limited research
conducted till now suggests that it does work in its unique way. In a study where the
16:8 diet was followed for a period of almost twelve weeks showed a loss of about three
percent of body weight on average and helped reduce blood pressure. It’s interesting
that adhering to this kind of diet also aids in controlling appetite. According to a 2019
study, people who stuck to eating only over a six-hour period, compared to those who
followed a regular eating schedule felt less hungry even though both groups ate the
exact same amount of calorie intake.
- The 5:2 method:
In order to do this diet, you have to eat the way you usually do five days a week and
restrict your calorie intake on the remaining two to 20% of your daily average. On days
when they fast, women should consume roughly 500 calories, while men should
consume roughly 600. In the event that you decide to follow through on this diet, be
sure to eat a healthy meal the night before your fast to prevent overindulging when you
eat your next meal.
- Alternate-day fasting:
Research regarding how it helps weight loss has not been totally clear, but it has shown
to help with shedding off excess weights. This diet calls for fasting on alternative days,
as you can understand from the name. It comes in multiple variations actually; you can
have roughly 500 calories during the fasting days if you want, or, absolutely nothing.
- Eat-stop-eat diet:
If the I.F. regimen calls for a 24-hour fast, it is much more difficult to follow and might cause side
effects such as hunger pangs and mood swings. In order to prevent this, only attempt it if you
have previously completed an I.F. regimen and are willing to monitor the amount of calories you
consume daily, while reducing the intensity of your workouts on the days when you fast.
This type of fasting entails a 24-hour complete fast once or even twice per week. For
instance, you could have dinner at 7 o’clock and then fast until 7 o’clock the following
day. Again, only do this once or twice a week, never consecutively. Remember that
going a whole day without eating can be risky in some situations. Skipping meals for
entire days may seem like a good idea to lose weight fats, but it is not a sustainable
plan for the long run because you would be for certain micronutrients deficiencies.
- The 14:10 diet:
This one is quite comparable with the 16:8 strategy, but instead of eating for 10 hours, you fast
for 14. Because you have a longer eating period than with the 16:8, it’s a little easier to follow.
Studies have shown that people who followed the 14:10 diet while including wholesome foods
and regular physical activity have lost more weight than those who followed the 12:12 I.F.
regimen. They even displayed a more notable improvement in their glucose levels.
Achieving a reduction in calories with this type of diet may however be challenging for some
individuals because of the brief fasting period and close adherence to the diet. Nevertheless, if
you’re new to IF and want to see how you fare when you have a particular eating window, it
might be an excellent way to ease yourself into the diet. Also if you prefer to work out between
the hours of 8 and 10 in the morning, this is a fantastic choice.
6. The Warrior Diet:
This diet differs greatly from the others in that it emphasizes eating mostly at night. Fitness
writer Ori Hofmekler is credited with creating the Warrior Diet. It entails consuming little amounts of raw fruits and vegetables during the day and one large meal within a 4-hour window at
night time.
The diet is also stricter than all other forms of intermittent fasting (IF) because it emphasizes all
the paleo diet foods and has a very short window during which you can eat heavier foods.
Furthermore, this option is not long-term sustainable as well, much like the eat-stop-eat diet,
because like that latter, you are not going to be able to meet your nutrient needs, eating such
little food.
So how to do I.F.?
This is for those who want to maximize the advantages of intermittent fasting and stay
on course throughout :
● Hydration: Throughout the day, have plenty of water and calorie-free beverages
like herbal teas. By doing this, you can make sure that you get adequate
potassium chloride, sodium, and electrolytes.
● Do not think too much about food: On days when you fast, schedule a lot of
activities to keep your mind off food, like watching a movie or going for a jog.
● Adequate Relaxation: On days when you are fasting, stay away from intense
activities; just engage in gentle exercise like yoga to keep the body active.
● Track your calories: Choose nutrient-dense foods high in fiber, protein, and
healthy fats during fasting. If the chosen plan permits a higher caloric intake
during this time, have beans, eggs, and seafood, and even unprocessed meats.
● Consuming quality foods: Make sure to choose high-fiber, low-calorie foods like
popcorn, raw veggies, and fruits high in water content.
● Enhancing flavor without calories: Use plenty of herbs, spices, or garlic to flavor
your food. These foods are incredibly flavorful and low in calorie content, which
helps suppress appetite.
● Selecting foods high in nutrients after the fasting period: Consuming a diet rich in
minerals, fiber and vitamins will help to prevent deficiencies and maintain normal
sugar levels in the blood. Additionally, it is also helpful for the general mental and
physical health during this period of fasting.
Every minute you are alive, you are always burning calories. Your body uses the
glycogen your liver stores while you sleep to maintain steady levels of blood sugar. So
your body is already accustomed to the workings of fasting, do not be too worried,
because it is designed via evolution to compensate when energy is not coming in from
food. The concept of something like fasting is really to extend that period where you’re
being dependent on your internal backup fuel stores to keep performing your day-to-day
activities.