This pattern of fasting has been really popular in recent years as it claims to cause weight loss, improve metabolic health and perhaps even extend lifespan. There are several ways and methods to follow this fasting pattern and all of these have been found super effective.
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Following are some of the most effective methods of intermittent fasting:
1-EAT STOP EAT
This is one of the effective methods to reduce weight through intermittent fasting. According to this method, you have to fast for 24 hours once or twice per week. This pattern is especially for healthy eaters who are looking for an extra boost. While fasting for 24 hours you cannot eat or consume any food rather you can have calorie-free drinks. Eating this way will help you reduce overall calorie intake without really limiting what you love to eat. While following Eat Stop Eat, don’t forget to follow regular workouts, particularly resistance training that is the key to being successful on this plan if weight loss or improved body composition are goals.
2-THE WARRIOR DIET
Warrior diet is best for people who like following rules and are devoted ones as in this method one has to fast for 20 hours each day. No it’s not a 24 hour fasting plan thankfully you can eat one large meal every night. Always eat something healthy and calorie free in your meal that is the key to this method. During the 20-hour fast, you can eat a few servings of raw fruit or veggies, fresh juice, and a few servings of protein, if desired. This is supposed to maximize the Sympathetic Nervous System’s “fight or flight” response, which is intended to promote alertness, boost energy, and stimulate fat burning.
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3-FAT LOSS FOREVER
This diet plan is the combination of all other plans into one single plan. In this diet, you can get cheat day every week but you need to follow 36 hours fast. In this weight loss pattern, you have to save the longest fasts for your busiest days, allowing you to focus on being productive. The plan also includes training programs (using bodyweight and free weights) to help participants reach maximum fat loss in the simplest way possible.
Leagains is the best diet method for dedicated gym lovers who want to lose weight and body fat while building their muscles. In this method, you have to fast for 14 hours (for women) and 10 hours (for men) and then you can eat for remaining 8 to 10 hours. You cannot eat something that has calories, however, black coffee, diet soda, calorie-free sweeteners, and sugar-free gums are permitted. People who follow this diet plan finds it easy to fast through the night and into the morning. You can usually break the fast roughly six hours after waking up. This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder.
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5-UP-DAY-DOWN-DAY DIET OR ALTERNATE DAY FASTING
Alternate day fasting is quite easy as you can eat very little one day and eat like normal the next. Using 2,000 or 2,500 calories (for women and men, respectively) as a guide, “fasting” day should be 400 to 500 calories.