Intermittent fasting is a recent health trend. It is believed to help with weight loss, metabolic health, and possibly even prolong life.
Each method is effective in its own way, but each person will have to decide which one is best for them.
There are many ways to do this. Talk to a healthcare professional before you start an intermittent fasting or decide how often to fast.
Here are six popular methods to intermittent fast.
1. THE 16/8 METHOD
The 16/8 method involves fasting for 16 hours each day and limiting your daily food intake to 8 hours is the best way to go.
You can fit two, three or more meals into the time limit.
This protocol is also known by the Lean gains protocol, and Martin Berkhan, a fitness expert, popularized it.
This method of fasting is as easy as skipping breakfast and not eating after dinner.
If you eat your last meal at 8 pm and then don’t eat again until noon the next day you are technically fasting for 16 hour.
This method can be difficult to adapt for people who are hungry in the mornings and prefer breakfast. This is the way that many breakfast skippers eat instinctively.
You can drink water, coffee, and other zero-calorie beverages during the fast, which can help reduce feelings of hunger.
It is important to eat healthy foods at all times. If you consume a lot of processed foods, or a large number of calories, this method will not work.
2. THE 5:2 DIET
The 5:2 diet is a way to eat what you eat most days and reduce your calories intake by 500-600 on the other days.
This diet, also known by the Fast Diet in Britain, was popularized by Michael Mosley.
It is recommended that men consume 600 calories while fasting, and women consume 500 calories.
You might, for example, eat normal food every day except Mondays or Thursdays. You will eat two small meals, each 250 calories for women and 300 for men on those 2 days.
The 5:2 diet has been found to be effective at helping with weight loss Trusted Sources.
3. EAT STOP EAT
Eat Stop Eat is a 24-hour fast that can be done once or twice weekly.
Brad Pilon, a fitness expert, popularized this method It has been very popular for quite a while.
AYou can fast for 24 hours, when you do not eat dinner any night.
If you eat dinner at 7 pm Monday, and then stop eating until 7 pm Tuesday, you have completed a 24-hour fast. You can also fast from lunch to dinner or breakfast to lunch; the end result will be the same.
During the fast, water, coffee, and other zero calorie beverages will be allowed. However, solid food is not permitted.
It is important to maintain your normal eating habits during fasting if you are trying to lose weight. This means that you should eat as much food as you would if you had not been fasting.
This method has the potential drawback that it can be difficult to fast for 24 hours. You don’t have to do it all at once. You can start by setting aside 14-16 hours, and then work your way up.
4. ALTERNATE-DAY FASTING
Alternate-day fasting means that you fast approximately every other day.
This method comes in many variations. Some allow 500 calories for fasting.
However, one small study Trusted Source found that alternate-day fasting wasn’t any more effective at producing weight loss or weight maintenance than a typical calorie-restrictive diet.
It can be quite extreme to fast for every other day, so beginners are advised not to do it.
This method can cause you to go to sleep hungry multiple times per week. This isn’t a pleasant experience and likely not sustainable in the long-term.
5. THE WARRIOR DIET
Ori Hofmekler, a fitness expert, popularized the Warrior Diet.
This involves eating small quantities of raw fruits and veggies during the day, and one large meal at night.
You basically fast for four hours and then eat dinner at night.
The warrior diet was one of the first popular diets to include a form of intermittent fasting.
This diet’s food choices are quite similar to those of the paleo diet — mostly whole, unprocessed foods.
6. SPONTANEOUS MEAL SKIPPING
To reap the benefits of intermittent fasting, you don’t have to adhere to a strict schedule. You can also skip meals when you aren’t hungry or too busy to cook.
However, some people eat every few hours lest they hit starvation mode or lose muscle. Other people’s bodies can withstand long periods of famine, but they may miss one or two meals. Your best resource is yourself.
If you don’t feel hungry, skip breakfast and eat healthy lunch and dinner. You might also be able do a brief fast if you are on a trip and can’t find what you want to eat.
A spontaneous intermittent fast is a temporary fast in which you skip one or more meals whenever you feel the urge to.
You should eat balanced, healthy meals throughout the non-fasting period.
Intermittent fasting is a weight loss tool that works for some people. It is not for everyone.
People who are susceptible to or have suffered from eating disorders should not use it. This could be an issue for people with underlying medical conditions.
You should ensure that your diet quality is good if you are considering intermittent fasting. It’s not possible to binge on ultra-processed foods during the eating periods and expectto manage your weight and boost your health.
Also, consult your healthcare professional before you embark on an intermittent fast.