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Intermittent Fasting: Popular Ways to Do

The approach of intermittent fasting is becoming popular and recently become one of the biggest health trends right now.

Simply intermittent fasting is cycling between fasting and eating.

People claim that intermittent fasting has helped them to lose weight, increase fat loss, boost metabolic activity, improve overall health, and possibly extend the lifespan.

There are several different methods to achieve this eating pattern, depending on the individual lifestyle, determination, passion, and target goals.

Every method is very effective but finding out which method works best depends on the individual.

Here are some popular ways to do intermittent fasting

16:8 Intermittent Fasting

The 16:8 intermittent fasting is a very popular time-limited fast usually achieves better health or lose weight.

The people who follow this diet plan spend 14-16 hours each day consuming nothing and expand all their calories during the remaining meal window 8-10 hours.

The 8:16 intermittent fasting is the time-restricted fasting that involves consuming food through the 8 hours window and avoiding food for the remaining 14-16 hours.

The easiest way to adhere to 16:8 diet is to choose 16 hours window that a person spends sleeping and during this type of fasting does not actually eat anything after dinner and skips breakfast. 

Technically, you fast for 16 hours, if you finish your last meal at 8 p.m. and do not eat anything until noon the next day.

There is a freedom for the people who may choose one of the following 8- hours eating windows:

  • 9 a.m. to 5 p.m.
  • 10 a.m. to 6 p.m.
  • Noon to 8 p.m.

People may choose to eat their meals and snacks within this timeframe, but some people may need to experiment to find the best window to eat and mealtime for a healthy lifestyle.

In general, during 16:8 intermittent fasting, women are advised to work fast for 14-15 hours, as they seem to fare better with a slightly shorter fast.

It is very important to eat a healthy diet during the meal window, as 16:8 intermittent fasting does not specify which foods to eat and which to avoid.

So people need to choose healthy foods and avoid junk foods because consuming too many unhealthy foods can lead to weight gain and diseases.

It must be focused on choosing foods from all groups for balanced nutrition, such as fruits, vegetables, whole grains rich in dietary fibre, so that they can help people to be full and satisfied.  Healthy fats and protein can also contribute to gratification.

In the 16:8 intermittent fasting, you can drink water, coffee, unsweetened tea and calorie-free drinks during the fasting window for 16 hours.

It is important to consume fluids regularly to reduce the feeling of hunger and avoid dehydration.

People can use herbal cinnamon tea during 16:8 intermittent fasting to suppress appetite, as well as using fewer social media to reduce exposure to foods that can trigger hunger.

Drink plenty of water regularly throughout the day to hydrate the body.

Conclusion

The 8:16 intermittent fasting is a time-limited fast that involves consuming food through the 8 hours window and avoiding food for the remaining 14-16 hours.

This type of fasting includes fasting of 16 hours for men and 14-15 hours for women.

diet method

5:2 Diet

The 5:2 Diet involves eating normally 5 days a week while limiting calorie intake to 500–600 for 2 days a week.

The 5:2 diet is also called the Fast Diet popularized by British Journalist Michael Mosely.

This diet is a very popular form of intermittent fasting in which you can eat regularly for 5 days and very little for 2 days.

Technically, during 5:2 diet, a person who consumes 2000 calories a day, is advised to consume 500 calories for women and 600 calories for men.

It is very important for 5:2 diet, fasting days are not consecutive which can be Monday and Thursday or Wednesday and Saturday.

Very limited data is available to support a 5:2 diet, but intermittent fasting has evidence from various scientific studies. 

Conclusion: The 5:2 diet or Fast Diet is a very popular form of intermittent fasting in which people can eat regularly for 5 days and very little for 2 days.

5 2 diet

Eat Stop Eat

Eat Stop Eat is a very popular method of intermittent fasting, developed by expert Brad Pilon which involves 24 hours fasting for one or two non-consecutive days a week while abstaining from food.

During this diet, it is recommended that you make sensible food choices and avoid to consume unhealthy foods.

Eat Stop Eat work in an easy way, individual fast once or twice a week with the goal of a complete break from food within 24 hours.

For example, if you finish dinner Monday at 7 p.m. then fast or do not eat until Tuesday at 7 p.m., you have fasted a full 24 hours of fasting.

It depends on the choice of individuals who can fast from breakfast to breakfast or lunch to lunch.

You can also fast from breakfast to breakfast or lunch to lunch, but the results have remained the same.

In the Eat Stop Eat program you can drink water, coffee, unsweetened tea and no-calorie drinks during fasting, but poor food is not allowed.

If you are doing Eat Stop Eat to lose weight, it is very important to eat healthy foods during the diet period.

 Eat Stop Eat promotes weight loss by eliminating several meals a week as well as switching metabolic activities.

Conclusion:

Eat Stop Eat is a very popular method of intermittent fasting that involves fasting for 24 hours for one or two days without succession while abstaining from food.

eat stop

Alternate Day Fasting

Alternate Day Fasting is a very popular approach of intermittent fasting right now because you fast every other day.

In general, an Alternat Day Fasting allows about 500 calories to be used during the day of fasting.

This type of fasting is not recommended for beginners because it seems difficult to do fast every other day.

Alternate Day Fasting is not very comfortable and sustainable for a long time because you can go to bed due to the low-calorie content per week.

During this diet, you are allowed to consume water drinks, low-calorie drinks as much as you want.

Conclusion:

Alternate Day Fasting is a very popular approach to intermittent fasting because you fast every other day.

Alternate Day Fasting allows about 500 calories to be used during the day of fasting.

alternate day

The Warrior Diet

The Warrior Diet was developed by fitness expert Ori Hofmekler, a former member of the Israeli Special Force.

This Diet is based on the eating patterns of the ancient warriors, who ate small amounts of fruits and vegetables during the day and feasted at night.

According to its founder, The Warrior Diet is based on his beliefs and observations that are not strictly related to science. 

Basically, during the diet, you fast all day and consume a huge meal at night within four hours of eating window.

It is one the popular diet that includes intermittent fasting and this diet is quite similar to Paleo Diet in terms of food choices, including unprocessed foods.

Conclusion:

The Warrior Diet is based on the eating patterns of the ancient warriors, who ate small amounts of fruits and vegetables during the day and feasted at night.

Spontaneous Meal Skipping

Spontaneous Meal Skipping does not follow the structure and well-planned intermittent fasting in which you occasionally skip meals, for example when you do not feel hungry.

It is a process of listening to your body if your body does not react positively then do not eat.

The Spontaneous Meal Skipping has a number of benefits that lowers cholesterol levels, increase antioxidant level, treat asthma related symptoms, and helps with weight loss.

Furthermore, when you skip one meal, do not overeat the next meal.

This causes harmful effects on the body by altering metabolic system as well as helping in weight gain so that you eat normally and do not try to eat huge.

It is necessary to choose healthy food during other meals.

Conclusion:

Spontaneous Meal Skipping does not follow the structure and well-planned intermittent fasting in which you occasionally skip meals, for example when you do not feel hungry.

spontaneous meal skipping

The punch lines

Intermittent fasting is very popular for weight loss tool that works for many people, but its action is not the same for everyone.

There are several different methods to achieve this eating pattern, depending on the individual lifestyle, determination, passion and target goals.

Each method is very effective, but discover which method works best depends on the individual.

If you decide to try with intermittent fasting, try to eat healthy food during the eating window and avoid junk foods.

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