Proponents advocate an intermittent
fasting program as one that’s easy to maintain in comparison with conventional,
calorie-controlled dietary regimes.
Here we talk over 5 unique ways to cash
in on the practice of intermittent fasting.
1. To keep a fast for 12 hours a day
The corresponding rules to keep up this
diet can be easily followed. All a person needs is to make a decision on and
abide by a fasting window lasting 12 hours every day.
On the word of a few researchers,
putting up a fast for roughly 10 to 16 hours can touch off the body converting
its fat reserves into energy. Consequently, this causes the release of ketones
into the main bloodstream. Ideally, the method should bring about a noticeable
weight loss.
This kind of intermittent fasting
strategy may prove beneficial, especially for novices. This is due to the fact
that here, the fasting window is comparatively small and a major share of the
fasting takes place in the course of the sleep. At the same time, the person
can take to absorbing an identical amount of calories per day.
So, the simplest way to effectuate a
12-hour intermittent fast is to take in the duration of sleep within the bounds
of the fasting window.
For instance, a person can schedule a
fasting period from 7 PM to 7 AM. The person would usually drop the curtain
with dinner before 7 PM, wait for 12 hours and eat breakfast at 7 AM, yet
include sleep for a big portion of the time in between.
2. To stay on an empty stomach for 16
hours
It’s generally known as the 16:8 method
constituting the Leangains diet. Amid this diet, a fasting period of 16 hours
is allocated per day. Hence, the eating window is the remaining 8 hours.
For the duration of the 16:8 diet, men
and women abstain for 16 and 14 hours respectively. This particular
intermittent fasting type is suitable for people who have already taken a crack
at the 12-hour fast but with no obvious benefits.
In the course of this fast people are
thru with their dinner by 8 PM. The next day, breakfast is skipped until they
have food at noon.
A research carried out on mice revealed that by confining the feeding window to 8 hours they’re less at risk to develop obesity, diabetes, inflammation, liver disease, etc.
Also Read: 5 Reasons Why Cooking With Olive Oil Is Unhealthy
3. Alternate day fasting
Alternate day fasting can be pulled off
in several ways, the most common being keeping a fast every other day.
For a few people, the concept of
alternate day fasting alludes to complete restraint from solid foods on those
particular days while others limit their intake up to 500 calories. On non-fast
days people frequently eat as per their desired quantity.
Research indicates this method of
dieting having remarkable efficacy in triggering weight loss and improving
heart health among both overweight and healthy adults.
Alternate day fasting is somewhat harsh
as far as beginners or people with underlying medical conditions are involved.
Furthermore, this kind of fasting may be troublesome to sustain in the long
term.
4. Keeping a 24-hour fast once in a week
Being in the fasted stated fully for 1
or 2 days every week is commonly called the Eat-Stop-Eat diet. In the midst of
this diet, you eat no food for a complete period of 24 hours. Numerous people
maintain this fast on a “breakfast to breakfast” or “lunch to lunch” basis.
For the period of this fasting, people
accustomed to the diet can feed on water, tea, and other drinks devoid of any
calories.
People need to go back to their typical
eating patterns during the non-fasting days. This manner of intake helps in
reducing the overall calorie consumption. However, the pattern doesn’t put a
curb on certain foods that the individual may consume.
In fact, a 24-hour fast comes up with
lots of challenges. It may give rise to upshots like headaches, fatigue, and
mood swings. A number of people find these side-effects becoming less intense
and obvious with time as the body acclimatizes to the new eating habit. They
can take advantage of a 12-hour or 16-hour fast prior to moving on to the more
stringent 24-hour fast.
5. Meal skipping
This is a flexible approach to bring to
pass the practice of intermittent fasting. By and large, it’s good for
beginners. It takes into account the habit of skipping meals occasionally.
The onus lies personally to determine
the meals that need to be skipped based on time constraints or hunger levels.
Nonetheless, it’s imperative you eat wholesome foods at every meal.
The convention of meal skipping becomes
most effective when individuals keep an eye on the body’s hunger signals and
act in response to them. Usually, people who adhere to this routine of
intermittent fasting, which at times feel more natural in contrast to other
fasting methods, tend to eat only when they feel hungry and give meals a miss
when they’re not.