There are 6 major types of Intermittent Fasting which are very beneficial for your overall health. Know about the Pros and Cons of them here.
Introduction to Types of Intermittent Fasting:
Intermittent fasting has recently become one of the most remarkable health trends around the world.
The word “Intermittent” is defined as the “occurring in irregular intervals”,
Where the word “fasting” is an act in which,
One avoids a certain activity for a specific period.
However, the word “Intermittent Fasting” simply means,
That someone is refraining from food for a certain period.
It is a convenient method of getting better in health than you were yesterday,
And transforming your physique into good shape by cycling between periods of eating and fasting.
Over the past few years, this method has continued to grow tremendously,
And is contributing to multiple health conditions including
- weight loss,
- improvements in heart health,
- brain function,
- insulin level control,
- metabolic rate control,
- and many more.
There are few essentials that you have to keep in mind for a successful types of intermittent fasting program to lose weight.
- a quality meal plan,
- a good workout routine
are just a few of them.
Always try to eat food that is a whole and single ingredient.
Same as with other methods of weight loss,
Meal Schedule for Intermittent Fasting:
You always need to stick to the process if you want to make it work.
It can take your body some time to get adjusted to the types of intermittent fasting protocol.
Therefore, try to be consistent with your meal schedule,
And it will be a lot easier to keep going.
Anyone can easily make it a part of their lives with a step by step approach.
You will not need to buy specific types of food,
You can eat what you want and there are no restrictions on that.
But you always have to remember that, self-control is the key factor.
To start on your intermittent fasting program,
There are few principles that you should be aware of.
You would not need a personal trainer if you are well knowledgeable in the program.
But if you are not, you may seek out a trainer,
Or consult a professional in the field for information.
When you are ready to commit to following an intermittent fasting program,
You should first have a goal in your mind.
It can be
- losing weight,
- improving overall health,
- improving metabolic health, etc.
Calorie Goals in Intermittent Fasting:
A person’s ultimate goal will help them determine the most suitable for the various types of intermittent fasting and,
Then work out on the number of calories they need to consume within a day.
In addition to the monitoring of calorie intake,
It is important to maintain levels of fiber intake,
As well as other nutritional necessities to have a balance on what the body needs.
A person should always stick with one intermittent fasting method for a month,
Or longer to see if it works for them before trying out a different method.
Anyone who has some kind of medical condition should talk to their doctors at first,
And get the necessary instructions before moving on with any type of fasting method.
It is also extremely important to drink a lot of water,
Or other no-calorie liquids throughout every day of your fasting period.
When talking about calories, there is no such thing as good food,
And bad food just food that is higher in calories,
And food that are lower in calories.
The amount of daily calories varies from person to person.
It may be higher when you are younger, more active,
And have a higher amount of muscle mass.
Many types of food are filled with potentially harmful man-made chemicals.
This food should be avoided or kept to a minimum.
So in general, when the food is closer to its natural form, the better.
There is an endless amount of benefits for a healthy diet.
- weight loss,
- higher energy levels,
- the stronger immune system,
- being active
- and productive throughout the day,
- lesser risk of diseases,
- healthier skin,
- stronger bones,
- and reverse aging.
Types of Intermittent Fasting:
There are several types of doing intermittent fasting.
As mentioned earlier, every method could affect a person’s weight loss goals,
But figuring out which one works best depends on the individual.
1. Types of Intermittent Fasting – 16/8 Method:
The 16/8 method is one of the most popular types of intermittent fasting.
The followers of this method claim that it’s an easy, convenient,
And sustainable way to lose weight and improve overall health.
This involves fasting every day for 16 hours and restricting the daily eating period to 8 hours.
During your eating hours which is 8, you can fit in two, three,
Or more meals depending on your daily calorie limit.
If you select your 16 hours of fasting not in the morning but the evening,
You can spend most of your fasting hours at sleep.
The earlier you have your dinner, the earlier you can have your breakfast the next day.
For the people who get hungry in the morning,
And like to have their breakfast,
Or if they are unable to do their daily work without breakfast.
However, for the people who are already skipping their breakfast,
This would not be hard at all.
You can drink water have a black coffee,
And any other zero-calorie beverages during the fast,
Which can help you reduce any feelings of hunger.
Also, it is very important to primarily eat healthy food during your eating window,
Because this method would not work if you eat a lot of junk food,
Or an excessive number of calories.
Why 16/8 Method is considered as the Best Type of Intermittent Fasting?
When talking about 16/8 intermittent fasting,
It has been associated with a long list of benefits in terms of health,
Mainly, it helps in increased weight loss.
This method not only does restricts your food intake to a few hours per day and helps cut calories within the whole day,
But studies also show that fasting could boost metabolism and increase weight loss as well.
Improved blood sugar control is another important benefit.
Intermittent fasting has been found to reduce fasting insulin levels,
And lower blood sugar by potentially decreasing your risk of diabetes.
Also, enhanced longevity is another aid.
Even though there is limited evidence in humans,
Some studies on animals have found that intermittent fasting may extend longevity.
16/8 intermittent fasting may be associated with many health benefits,
But it has some drawbacks and may not be the perfect method for everyone too.
This may lead to weight gain, digestive problems,
And will develop unhealthy eating habits too.
For a person who is trying any types of intermittent fasting can easily get started with 16/8 intermittent fasting,
It may cause short-term negative side effects such as
- and fatigue
although these can often be minimized once you get into a routine.
Additionally, with animal studies reporting,
That it could interfere with fertility and reproduction in females,
Some researchers suggest that intermittent fasting may affect men and women in different ways.
However, more studies on humans will be needed to evaluate the effects,
That intermittent fasting may have on reproductive health.
In any case, if you have any concerns or experience negative symptoms while on a 16/8 intermittent fast,
Make sure to consider stopping or consulting your doctor.
This will be mainly if you are taking any medications or have
- low blood pressure,
- or a history of disordered eating.
2. Types of Intermittent Fasting – The 5:2 Diet:
The 5:2 diet involves eating normally for 5 days of the week,
While restricting your calorie intake to 500–600 for 2 days of the week.
As there are no requirements about “which type of food to eat”,
But rather “when you should eat them”, this diet is more of a lifestyle.
On the fasting days, it is recommended that women should at least eat an amount of 500 calories and men 600 calories. (1)
For example, you can eat the normal way every day of the week, except Mondays and Thursdays.
These two days, you can have three small meals which are breakfast, lunch, and dinner,
Or two slightly bigger meals;
For example, only lunch and dinner.
It is important to use your calorie budget wisely since the calorie intake,
This is is limited to 500 calories for women and 600 calories for men.
Try to focus on nutritious, high-fiber,(2) high-protein food,
That will make you feel full without increasing the number of your daily calories.
Soups are a great option during the fasting days.
The 5:2 diet has several impressive health benefits such as
- weight loss,
- reduced insulin resistance,
- seasonal allergies,
- heart-related problems,
- and inflammation.
The diet has been very effective at reducing insulin levels,
And improving insulin sensitivity which may have helped in reducing insulin resistance.
It can improve blood lipids too.
During the first period of this types of intermittent fasting,
You can expect to have days of overwhelming hunger.
But surely you will be surprised at how quickly these feelings fade,
Especially if you try to keep busy with your work by tricking your negative feelings.
Additionally, most people will soon find,
That the fast days become easier after the first few fasts.
Small Snacks and Intermittent Fasting:
If you are not used to fasting, it may well be better to keep a small snack during the first few days of your fasting,
Just in case you feel faintish or sick.
But if you repeatedly find yourself feeling ill,
Or faintness throughout the whole period of your fasts,
Have something to eat and talk with making sure you consult your doctor on whether you should continue or stop.
As same as the previous method, some people should avoid dietary restrictions and fast completely.
- These include;
- pregnant women,
- nursing mothers,
- and individuals with type 1 diabetes,
- Individuals with a history of eating disorders(3),
who often experience drops in blood sugar levels.
People who are malnourished, underweight,
Or have known nutrient deficiencies and women who are trying to conceive or have fertility issues.
Furthermore, this method of intermittent fasting may not be as beneficial for some women as it is for men.
However, things have gone back to normal,
When they returned to a regular diet.
Therefore, women should be careful when starting any types of intermittent fasting,
And stop doing it immediately in case any adverse effects occur.
3. Types of Intermittent Fasting – Eat Stop Eat:
Eat Stop Eat is a unique approach to intermittent fasting,
Which is characterized by the presence of a 24-hour fast once or twice per week.
Implementing this method of intermittent fasting is a relatively straightforward method.
You simply choose 1 or 2 non-consecutive days per week,
During which you refrain from eating or fast for a full period of 24 hours.
For the remaining 5–6 days of the week you can eat freely.
But it is recommended that you make sensible food choices,
And avoid consuming the daily amount of calories that your body needs.
By fasting from dinner one day to dinner the next day amounts to a full 24-hour fast.
For example, if you had your dinner at 8 p.m. on Monday,
Then don’t eat until dinner at 8 p.m. the next day,
So that you’ve completed a full 24-hour fast.
You can also fast from breakfast to breakfast or lunch to lunch where the result is the same.
Keep in mind that even on fasting days of Eat Stop Eat, proper hydration is toughly encouraged.
Drinking plenty of water is the best choice.
Black coffee and other zero-calorie beverages are allowed during the fast,
But no solid food is permitted.
The method of a full 24-hour fast may be fairly difficult for many people.
But the point is, you do not need to go all-in right away.
It is fine to start with 14–16 hours,
Then increase the number of hours from there.
A benefit of Eat Stop Eat which leads to weight loss is the metabolic shift,
That occurs when your body is in a fasted state.
The preferred fuel source for the human body is carbohydrates (carbs).
After about 12 to 36 hours of fasting, most people will burn this glucose.
The fats which are stored in bodies due to the excessive amount of calorie intake,
And will start burning as an energy source.
However, this is the metabolic state which is known as ketosis.
And it seems that there is a significant variability on how quickly people move into ketosis.
However, it is unlikely for everyone to move into ketosis,
Within the 24-hour fasting window in the Eat Stop Eat intermittent fasting method.
More research is needed to have a better understanding of how metabolic changes occur on an Eat Stop Eat fast,
And how can it influence fat reduction and overall weight loss efforts.
Intermittent Fasting and Diabetes:
Some people use intermittent fasting methods like Eat Stop Eat to improve blood sugar control and insulin sensitivity.
Although it is not possible for everyone,
However, most of the healthy people seem to have no difficulty,
In maintaining blood sugar levels during the 24-hour fasting period.
For the people who have diabetes, extended periods without food.
However, this may contribute to dangerous blood sugar level drops,
That could be a severe life threat.
If you are a person who takes blood sugar medications,
Or has any medical conditions that cause poor blood sugar regulation,
You should consult your healthcare provider before attempting
Because of the limited evidence,
Eat Stop Eat is not recommended for anyone pregnant, breastfeeding, or trying to conceive.
Also if you have a history of
- hormonal imbalance,
- or irregular periods,
Consult your doctor before starting an Eat Stop Eat fast.
The simple idea is that you fast on one day and then eat what you want the following day.
Therefore you only need to restrict what you eat half of the time.
There are several different versions of this method.
This method is not recommended for the beginners of intermittent fasting,
As a full fast every other day can seem rather dangerous.
4. The Warrior Diet:
The Warrior Diet has been promoted as an effective way to lose weight,
That claimed to have improved energy levels and mental clarity.
The Warrior Diet includes eating slight amounts of raw fruits,
And vegetables during the day and eating one big meal at night.
Mainly, you fast all day and enjoy your eating hours at night within a four-hour eating window.
These fast food choices are mostly whole, unprocessed food.
People who like to follow this fasting method,
Under-eat for 20 hours per day and then consume as much food as they desire at night.
During the 20-hour fasting period,
Consume small amounts of
- dairy products,
- hard-boiled eggs,
- and raw fruits
- and vegetables,
As well as plenty of non-calorie fluids by making sure,
You do not exceed the number of daily calories you need.
5. Spontaneous Meal Skipping:
Spontaneous meal skipping is another option you skip meals whenever you feel full from watch to watch.
As this method states, you do not need to follow a structured intermittent fasting plan to obtain some of its benefits.
However, if you are at some work which takes so many hours or if you are traveling somewhere,
And can’t find anything you want to eat, do a short fast.
Skipping one or two meals when you feel motivated in doing so can be considered as a natural intermittent fast.
Just make sure you eat healthy food during the other meals according to your daily calorie intake.
If you decide to try intermittent fasting,
Keep in mind that the quality of your food is crucial.
It is not possible to overeat junk food during the eating periods,
And expect to lose weight and boost your health.
The other nutrition factor regarding healthy eating is keeping track of your macronutrients,
Which are protein, carbohydrates, and lipids (fats),
High-protein diets can bring a quick drop in weight,
And release substances called ketones into the bloodstream.
The ketones make any types of intermittent fasting easier by lowering the appetite.
Each gram of protein is equal to roughly 4 calories.
According to science; whey protein, a protein found naturally in dairy, is the best for weight loss.
Other types of proteins include
- fish, etc.
Proteins are the building blocks of a muscle and will be an aid in recovery after a training session.
Especially, if you are a serious weight lifter,
Hence, being engaged in doing intense workouts or some kind of a sport,
Then you should be aware of the importance of protein.
Protein can be found in
- and beans.
6. Alternate Day Fasting Diet:
It is best for unexpected weight reduction.
In the event that you have sufficient opportunity and you need to get thinner through a sound eating routine, don’t utilize it,
Since this eating regimen diminishes body submission to the inevitable in the high run.
An alternate-day fasting diet is a kind of middle of the road fasting diet in which an individual keeps up fast between one day.
Be that as it may, the following day he has the opportunity to eat all out. It can take as much calorie, fat, starch diet as he needs.
A few people feel not eating anything on quick days,
Yet, as per this eating regimen, you can eat 500 calories on quick days.
You will be stunned to understand this is a viable method to get in shape.
With the advantage of this eating routine, you abridge the danger of heat-related illness or diabetes.
Preferences of the Alternative Day Fasting:
Fasting is an average method to get in shape.
Since when somebody performing any types of intermittent fasting, the body consumes the fat gathered in the body for vitality.
Substitute day fasting is viewed as powerful for consuming tummy fat.
Elective Day fasting sorts of irregular fasting in weight reduction with diet tips.
Since to diminish stomach fat, just explicit changes in the eating regimen influence it.
Cholesterol level is likewise relieved by fasting.
The recuperation of cholesterol levels likewise diminishes the danger of heart illnesses.
Elective fasting benefits are likewise viewed as supportive in relieving greasy liver issues.
On the off chance that there is any kind of irritation in the body, at that point an elective fasting diet is gainful.
This fasting likewise helps in the danger of infections because of mature age.
Daily Calories Distribution in Intermittent Fasting:
The majority of your daily calories will come in the form of carbohydrates,
Which consists of two major forms,
Sugars and refined grains (white flours, rice, potatoes, oats, etc.).
Each gram of carbohydrate has approximately 4 calories.
However, sugars are easily digested and thus enter the bloodstream immediately.
When having a meal of high carbs you have to make sure that all processed,
And non-vegetable carbohydrates are avoided.
Hence, always try to have natural sugars such as fruits instead of the processed ones as well.
And this is why it is so easy to overeat fats.
However, certain types of food such as
- and Olive oils
are so easy to over-consume.
Calorie dense does not mean that you should not eat them at all.
All you have to do is, make sure that you don’t consume an excessive amount of fat,
And then you are good to go.
Because fats are vital for healthy cell and brain functioning.
However, many people tend to think that when you eat fats,
Then you are going to gain fat.
But that is not true at all.
Because you gain fat when you exceed the amount of your total daily calorie intake.
There are three types of fats namely;
- and Trans.
Generally, trans-fats which are also a type of unsaturated fats are contained in milk and meat in small amounts.
Although these are edible, consuming them can increase the risk of heart diseases.
Foods with saturated fats are
- cream, etc.
Therefore, you can include unsaturated fats into your diet by consuming foods such as
- and any food which has been cooked with olive oil.
Common Mistakes while following Intermittent Fasting:
A common mistake to make during fasting is to confuse hunger with starvation.
Most of the recent studies on intermittent fasting,
And metabolism has shown that the earliest sign of a decrease in metabolism.
This occurs after 60 hours and none of the intermittent fasting programs,
And will have you fast for more than 24 hours.
So you will not have to worry about reduced metabolism.
If you just try to ignore the hunger by continuing your day with your work,
The hunger will go away immediately.
However, make sure that you do not mistake hunger with physical pain.
If your stomach is in physical pain,
Then that means you are doing something wrong,
And will need to consult a physician as soon as possible.
Anyway, the moral is that you are the master of your hunger and only you can make it disappear.
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