Many diets focus on what you eat, but intermitting fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple of days a week can help your body burn fat.
Extra calories and less activity can mean a higher risk of obesity, Type-2 diabetes, heart disease, and other illnesses. Scientific studies are showing that intermittent fasting may help reverse these trends if the right consultation is taken with the best Nutritionist.
There are several different intermittent fasting methods. The most popular ones include:
- The 16:8 method
- The 5:2 diet
- The warrior diet
- Eat stop eat
- Alternate-day fasting (ADF)
All methods can be effective, but figuring out which one works best depends on the individual. To help you choose the methods that fit your lifestyle, here’s an elaborated explanation of all these types.
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The 16/8 methods
It is one of the most popular styles of fasting for weight loss. The plan restricts food consumption and calorie-containing beverage to set a window of 8 hours per day. While other diets can set strict rules and regulations, the 16/8 method is based on the time-restricted feeding (TRF) model and is more flexible.
While the 16/8 method can easily fit into any lifestyle, some may find it challenging to avoid eating for 16 hours straight. Additionally, eating too many snacks or junk food during your 8-hour window can negate the positive effects associated with 16/8 intermittent fasting.
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The 5:2 method
The 5:2 diet is a straightforward intermittent fasting plan. Five days per week, you eat normally and don’t restrict calories. Then, on the other two days of the week, you reduce your calorie intake to one-quarter of your daily needs, and a much-elaborated plan consultation from Dr. Namita Nadar is highly recommended.
The 5:2 plan provides flexibility, as your get to pick which day you fast, and there are no rules regarding what or when to eat on full-calorie days. The 5:2 diet can be effective, but it’s not everyone’s cup of tea. Talk to the Best Diet coach to see if the 5:2 diet may be right for you.
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Eat stop eat
Eat stop eat is an unconventional approach to intermittent. This fasting plan involves identifying one or two non-conservative days per week during which you abstain from eating, or fast, for 24 hours.
During the remaining days of the week, you can eat freely, but its recommended to eat a well-rounded diet and avoid overconsumption. Fasting for up to 24 hours can lead to a metabolic shift that causes your body to use fat as an energy source instead of glucose. The rationale behind a weekly 24-hour fast is that consuming fewer calories will lead to weight loss.
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Alternate day fasting
Alternate-day fasting is an intermittent fasting plan with an easy-to-remember structure. On this diet, you fast every other day but can eat whatever you want on the non-fasting days. Some of the modified fasting strategy that involves eating around 50 calories on fasting days. However, other versions eliminate calories on fasting days.
A full-day fast every other day can be extreme, especially f you’re new to fasting. Overeating on non-fasting days can also be tempting. Whether you start with a modified fasting plan or a full fast, it’s best to maintain a nutritious diet, incorporating high-protein food and low-calorie vegetables to help you feel full.
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The warrior diet
The warrior diet is an intermittent fasting plan based on the eating pattern of ancient warriors. It consists of eating very little for 20 hours a day and then eating as much food as desired throughout the 4-hour window at night.
The warrior diet encourages dieters to consume a small number of dairy products, hard-boiled eggs, and raw fruits and vegetables, as well as non-calorie fluids during the 20-hour fast period. The time-restricted feeding cycles may have a variety of other health benefits, and the need for weight loss diet chart may be necessary.
Summary
Short-term fasting leads to several bodily changes that promote fat burning. Nevertheless, skyrocketing HGH levels may indirectly decrease energy metabolism and combat continued weight loss.