This fasting trend has been really trendy in recent years. It assures to lose weight, improves metabolic health, and perhaps even extend lifespan. There are certain types and methods of this fasting pattern which have been devised. All of the ways to do this fasting are effective but which one will fit you the best will depend on a particular individual.
Here are 5 best ways to do this pattern of fasting
5 BEST WAYS TO DO INTERMITTENT FASTING
1-THE 16/8 METHOD: FAST FOR 16 HOURS EACH DAY.
You can follow 16/8 method in which you can fast every single day for about 14 to 16 hour, by restricting your daily eating window 8 to 10 hours. This diet method is also known as the Leangains protocol. Within a one single day, you can fit in 2, 3 or more meals. You can also achieve it by skipping breakfast and not eating anything after dinner.
For example, if you finish your last meal at 8 pm and then don’t eat until 12 noon the next day, then you are technically fasting for 16 hours between meals.It is generally recommended that women only fast 14-15 hours because they seem to do better with slightly shorter fasts.
2-THE 5:2 DIET: FAST FOR 2 DAYS PER WEEK
For example, you might eat normally on all days except Mondays and Thursdays, where you eat two small meals (250 calories per meal for women, and 300 for men).
You can eat normally 5 days in a week, 5:2 ratio diet plan involves eating normally while restricting 500 to 600 calories for only two days.
The 5:2 diet is beneficial as there are plenty of studies on the benefits of intermittent fasting. This diet plan is also called a fast diet. For men, it is recommended to have 600 calories and for women, it is 500 calories.
3-EAT-STO-EAT: DO A 24-HOUR FAST, ONCE OR TWICE A WEEK
In this method, you have to fast for 24 hours either once or twice a week. You can incorporate this method by fasting from dinner one day to dinner the next, which would make up 24 hours fast. Same can be done from breakfast to breakfast or from lunch to lunch.
4-ALTERNATE-DAY FASTING: FAST EVERY OTHER DAY
In this method, you have to fast in alternate days basically every other day. This fasting method is not recommended for beginners. You can achieve this pattern either by not eating or eating a few calories in the long-term.
5-THE WARRIOR DIET: FAST DURING THE DAY, EAT A HUGE MEAL AT NIGHT
This diet pattern involves eating small amounts of raw vegetables and fruits during the day and then eating a huge meal at night. This diet also emphasizes food choices that are quite similar to a paleo-diet which is a whole, unprocessed food that resembles what they looked like in nature.
By incorporating these methods you will surely achieve a long life, metabolic health, and weight loss.