Rachel 6 Types of Intermittent Fasting You Need To Try For Weightloss
In recent years, intermittent fasting has become a trendy health craze. Devotees believe it may help them lose weight, improve their metabolic health, and even extend their lives. We are going to be talking about 6 types of intermittent fasting you need to try for weight loss.
What Is Intermittent Fasting?
Intermittent fasting has been a popular health fad in recent years. Devotees say it may help them lose weight, enhance their metabolic health, and possibly even lengthen their lives.
Every approach has the potential to be helpful, but determining which one works best for you is a personal decision.
This eating habit can be approached in a variety of ways. However, you should see a healthcare expert before beginning an intermittent fast or determining how often to fast.
Who Shouldn’t Try Intermittent Fasting?
Not everyone should try intermittent fasting. Women who are pregnant or attempting to get pregnant shouldn’t as long fasting periods throw off your menstrual cycle, diabetics as their blood sugar might drop too low in the absence of food). Also, if you have a history of eating disorders, adding periods when you’re “not permitted” to eat might set you up for a hazardous relapse.
Also, the following people avoid intermittent fasting:
- People who are breast-feeding/chest-feeding small children or teenagers
- Elderly people who are experiencing frailty
- Immunocompromised individuals
- Alzheimer’s patients
- People who have had a severe brain injury or have suffered from post-concussive syndrome
It’s important to be aware that intermittent fasting has certain negative effects. Because low blood sugar may interfere with your mood, you may be irritable during fasting times. When you do eat, you must continue to consume a nutritious diet. Concentrate on nutrient-dense foods such as fruits, vegetables, lean meats, legumes, and whole grains. Expect to have poor energy, bloating, and cravings during the first few weeks.
6 Types of Intermittent Fasting:
There are a lot of various methods to accomplish intermittent fasting, which is so easy! If this is something you’re interested in, you may choose the type that best suits your needs, increasing your chances of success. Here are the 6 different types of intermittent fasting:
1. The 5:2 Method
This is one of the most often used intermittent fasting techniques. The aim is to eat normally for five days (without counting calories) and then consume 500 or 600 calories per day for women and men, respectively, for the remaining two days.
The fasting days can be whatever days you like. Short fasting periods are said to keep you obedient; if you are hungry on a fast day, simply think about tomorrow when you may “feast” again.
This study has shown that the 5:2 diet is very helpful in assisting weight loss.
2. The 16/8 Diet
The 16/8 technique entails fasting for around 16 hours each day and limiting your daily eating window to about 8 hours. You can eat two, three, or even four meals inside the dining window.
It’s as easy as not eating anything after supper and missing breakfast to follow this fasting strategy. If you eat your last meal at 8 p.m. and don’t eat again until noon the next day, you’ll have fasted for 16 hours.
This technique may be difficult to adjust to for those who become hungry in the morning and want to have breakfast. Many breakfast-skippers, on the other hand, eat in this manner intuitively.
During the fast, you can consume water, coffee, and other low-calorie liquids to help you feel less hungry.
It’s critical to focus on eating nutritious meals throughout your eating window. If you eat a lot of processed foods or consume a lot of calories, this approach will not work. This is a good option for those who are not comfortable with any types of intermittent fasting that are over 24-hour,
3. 24 Hour Method
With the 24 hour method, you just eat once a day. Some individuals eat supper and then wait until the next day’s dinner to eat again. That implies you’ll be fasting for 24 hours. This is not the same as the 5:2 approach. Fasting times are typically 24 hours (dinner to supper or lunch to lunch), however, 5:2 requires a 36-hour fast. (For example, you might have supper on Sunday, then go on a 500-600 calorie fast on Monday before breaking it with breakfast on Tuesday.)
The benefit is that, if done for weight loss, eating a full day’s worth of calories in one sitting is quite difficult. The drawback of this method is that it’s difficult to obtain all of the nutrients your body requires in just one meal. Not to add, sticking to this strategy is difficult.
By the time supper arrives, you may be ravenous, leading you to consume less-than-healthy, calorie-dense foods. Many people consume excessive amounts of coffee to satisfy their appetite, which might disrupt their sleep.
4. Overnight Fasting
This method is the most basic of the lot, and it entails fasting for 12 hours every day. For example, suppose you decide to stop eating after supper at 7 p.m. and begin eating at 7 a.m. the next morning with breakfast. At the 12-hour point, autophagy still occurs, but the cellular advantages are milder.
This technique has the advantage of being simple to implement. You also don’t have to miss meals; all you’re doing is cutting out a night snack. However, this technique does not fully exploit the benefits of fasting. If you’re fasting to lose weight, a narrower fasting window implies you’ll have more time to eat, which may not help you consume fewer calories.
5. Warrior Diet
Ori Hofmekler, a fitness guru, introduced the Warrior Diet. During the day, you consume modest portions of fresh fruits and vegetables, and at night, you eat one large meal. Basically, you fast during the day and eat during a 4-hour eating window at night.
One of the earliest popular diets that involve a kind of intermittent fasting was the Warrior Diet. The food options on this diet are quite similar to those on the paleo diet, consisting primarily of complete, unprocessed foods. This is a good option for those who are not comfortable with any type of intermittent fasting that is fasting for the whole day.
6. The 20/4 Diet
The 20:4 diet is a time-restricted eating plan that involves a 20-hour fast followed by a four-hour eating window.
In general, you may eat as much as you like during the four-hour feast, but it is impossible to ingest too many calories in such a short period of time. The four-hour eating window is most commonly observed in the evening, although it can occur at any time of day that is convenient for you. You may, for example, have two meals between 2 and 6 p.m. and then fast for the next 20 hours.
This is a good option for those who are not comfortable with any types of intermittent fasting that is over 24-hour, work long days and don’t have time to eat, don’t feel hungry during the day, or find that eating makes them less productive and lethargic.
Summary
We just spoke about 6 types of intermittent fasting you need to try for weight loss. Every approach has the potential to be helpful, but determining which one works best for you is a personal decision. Try each approach with caution and see what works best for you!
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