Here are a few types of intermittent fasting
1) Alternate-day fasting
In alternate-day fasting, you fast for 24 hours every other day.
There are many different interpretations of this method. Some of them permit about 500 calories during fasting days.
Many of the test-tube analyses demonstrating the health advantages of intermittent fasting utilised some of this method.
A complete fast every other day can be harsh, so it’s not advised for beginners.
With this way, you may go to bed very starved several times per week, which is not very nice and probably unsustainable in the long term.
2) The 5:2 diet
The 5:2 diet involves eating normally five days of the week while limiting your calorie consumption to 500–600 for two days of the week.
This diet is also named the Fast Diet and was popularised by British journalist Michael Mosley. On the fasting days, it’s suggested that women eat 500 calories and men 600.
For instance, you might generally eat every day of the week, excluding Mondays and Thursdays. You consume two mini-meals of 250 calories for women and 300 calories for men for those two days.
As analysts accurately point out, no studies are testing the 5:2 diet itself, but there are plenty of reviews on types of intermittent fasting.
3) The 16/8 method
The 16/8 method applies to fast every day for 14–16 hours and limiting your everyday eating window to 8–10 hours.
Within the eating window, you can do in two or three meals.
This type is also known as the Leangains protocol and was popularised by fitness professional Martin Berkhan. Doing this types of intermittent fasting can be as simple as not consuming anything after dinner and omitting Breakfast.
For instance, if you complete your last meal at 8 p.m. and don’t eat until midday the next day, you’re technically fasting for 16 hours.
It’s typically suggested that females only fast 14–15 hours because they seem to do OK with little shorter fasts. For people who get hungry in the morning and want to have Breakfast, this approach may be challenging to utilise at first. Yet, many breakfast skippers instinctively consume this way.
You can sip water, coffee, and other zero-calorie drinks during the fast, enabling reduced hung feelings.It’s essential to have healthy foods during your eating window, especially. This approach won’t function if you consume lots of junk food or an excessive number of calories.
4) Eat Stop Eat
Eat Stop Eat concerns a 24-hour fast onetime or twice per week. This approach was popular by fitness professional Brad Pilon and has been famous for a few years.
By fasting from dinner of one day to dinner next day, this amounts to a complete 24-hour fast. For instance, if you complete dinner at 7 p.m. Monday and don’t eat anything till dinner at 7 p.m. the next day, you’ve finished a full 24-hour fast. You can also fast from lunch to lunch or Breakfast to Breakfast — the outcome is the same.
Water, coffee, and other zero-calorie drinks are permitted fast, but no solid foods are allowed. If you are planning to lose weight, you must normally eat during eating times. You should consume the same quantity of the food as if you hadn’t been fasting at all.
This type of intermittent fasting possible downside is that a full 24-hour fast may be somewhat challenging for many people. Yet, you don’t require to go all-in directly. It’s OK, to begin with, 14–16 hours, then push upward from there. It is one of the best types of intermittent fasting.
5) Spontaneous meal skipping
You don’t require to follow a structured intermittent fasting plan to get some of its advantages. Another alternative is to omit meals from time to time, like when you are not hungry or are busy to cook and eat.
It’s a myth that our body requires to eat every few hours lest they hit hunger mode or lose muscle. Your body is nicely trained to tolerate long periods of starvation, let alone skipping one or two meals from time to time.
Therefore, if you’re not starving one day, ignore Breakfast and consume a healthy lunch and dinner. Or, if you’re travelling somewhere and can’t see anything you want to eat, do a short fast.
Missing one or two meals when you feel inclined to do so is a random intermittent fast. Just make sure to eat healthy meals during the other meals.
Frequently Asked Questions
No. The issue is that most of the breakfast skippers have unhealthful lifestyles. If you make sure to consume healthy meals for the rest of the daytime, then the way is healthy.
Yes, fasted exercises are good. Some people suggest taking branched-chain amino acids (BCAAs) before a fasted exercise.
No. Researches show that short-term fasts honestly boost metabolism. Yet, longer fasts of 3 or more days can slow down metabolism.
All weight loss plans can cause muscle loss, which is why it’s necessary to lift weights and maintain your protein consumption high. One study revealed that intermittent fasting causes less muscle loss than standard calorie restriction.