What is Intermittent Fasting?
Can you do this type of fasting? Before you can think of using this method of weight loss, you should consult with your doctor if you have an underlying health issue.
We have several ways of eating patterns that can help you achieve weight loss with this fasting.
Each method can be effective depending on how you go about it.
Intermittent Fasting Using Constructive Plans?
Here are some of the ways you can use intermittent fasting to your advantage.
The 16/8 Method
You are only allowed to eat for 8–10 hours every 24 hours. When you practice this kind of diet or “lifestyle”, you restrict your meals to be within this short eating window.
This method of your fasting is simple as you might not eat after dinner or simply skip your breakfast.
Take for instance; when you have a meal at about 8.pm, you would not eat until noon the next day. What this means is that you technically fasting for around 16 hours.
We recommend women to fast 14–15 hours. The reason is that women tend to do better with shorter fasts.
However, people who are often hungry in the morning, can find it difficult to use this method at the onset.
With time, they will get used to it and start skipping breakfast to lose weight.
You can take zero-calorie beverages, coffee, or water during your fast to reduce the feeling of hunger.
What is intermittent fasting when you take only water when you are hungry? You should eat healthy meals when it is time to eat.
If you eat only unhealthy meals or excess of junks, you might not achieve your weight loss goal.
The 16/8 method ensures that you fast every day for 16 hours if you are a man, a woman should fast for 14–15 hours.
However, you should control the way you eat to that 8–10-hour eating window. You can fit in two, three, or more meals within this time.
The 5:2 diet
What is intermittent fasting with the 5:2 diets? This diet ensures that you eat normally five days of the week.
You restrict your calorie intake to about 500–600 for two days of the week.
This is referred to as the Fast Diet. You can eat up to 500 calories on these two days if you are a woman and men 600.
What is Intermittent Fasting When You Still Eat?
Eat Stop Eat
What do we mean by eating stop eat? This means that you have to eat and have a 24-hour fast once or twice per week.
What is intermittent fasting with eat stop eat? You fast from when you should have taken dinner to dinner the next day.
You do this according to the hours you eat. If you eat your dinner at 6 p.m, you should start your fast by 6 p.m and stop at 6 p.m the next day.
During this period of fasting, zero-calorie beverages, coffee, and water can be taken, but no solid meals should be eaten.
What is intermittent fasting with alternate-day fasting? You fast every other day by consuming a few hundred calories or not eating anything.
The Warrior Diet
What this means is that you fast during the day and eat well at night within a four-hour eating window.
What is intermittent fasting? You fast without consuming junk meals during your eating window.
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