Intermittent Fasting is a brand-new popular way of weight loss fasting. Start living with it, and it will burn your fat away in no time, leaving you fit. It can remove up to 16% of your body fat in just 3 to 12 weeks.
It also helps your body keep your muscle mass much more than other types of diets makes it something people gravitate towards often. Furthermore, it follows eating patterns, so unlike normal calorie restrictions, you can always eat whatever you want. What’s not to love?
What is Intermittent Fasting?
This way of weight loss fasting mainly relies on eating patterns. More specifically, short-term fasting. There are specific times set where eating is allowed, and eating any other time is not permitted. This helps in losing weight rapidly, and studies show that it can also be healthier than other diets. Remember that this is recommended not to eat unhealthy foods and not splurge after fasting. It could be disadvantageous and counterproductive.
Why should you adapt to Intermittent Fasting?
Studies have proven that Intermittent Fasting successfully protects organs against some cancers, age-related neurodegenerative disorders, inflammatory bowel diseases, and type 2 diabetes. It also improves working and thinking memory and improves heart health by improving blood pressure and resting heart rates while reducing tissue damage. One of the best things about this is that it maintains muscle mass while losing fat and shows more endurance amongst those who practice it. As a result, it prevents obesity.
Types of Intermittent Fasting
For many people, this may seem like a daunting task, but this is far from it. There are a few different types of Intermittent Fasting that you can choose from according to your convenience.
The 16/8 Method:
This method primarily relies on short-term fasting and restricts your eating window to 8 to 10 hours every day while the rest of the 16 to 14 hours are spent fasting.
It may seem like a tough method at first, but it is as easy as merely skipping breakfast and not eating after dinner. Only having dinner at 8 PM and then fasting till noon the next day ensures 16 hours of Fasting.
Keep in mind that it is allowed and recommended to drink water or other zero-calorie drinks while fasting, which will help drown feelings of hunger.
Eat, Stop, Eat:
This form of weight loss fasting focuses on 24-hour long fasts. By only eating dinners, your fasts last essentially for 24 hours. This seems like a challenging task, but many people find it easier to slowly change their eating patterns instead of immediately moving to 24 hours. Starting at around 15 hours and slowly moving up is found to be a much easier way.
You must remember that you absolutely must try not to splurge during these times and eat normal portions. Zero-calorie drinks are allowed during fasts but no solid foods.
This eating pattern focuses on eating normally for five days a week. It includes reducing calorie intake to around 500 and 600 calories for women and men, respectively.
For example, you may typically eat every day except Wednesday and Sunday, where you only consume 500 to 600 calories.
Alternate Day Fasting:
This way of Fasting consists of fasting every other day. While it is a better way of weight loss fasting, it is very hard for beginners and may leave unhealthy reactions for a few. That is why it is recommended to take 500 to 600 calories on days where you fast.
The Warrior Diet:
This involves eating whole, unprocessed foods during the day and having a feast at night during a 4-hour window. While it is not as difficult as the others, it still proves to be a great type of short-term fasting.
Spontaneous Meal Skipping:
While this does not include following a full-fledged eating pattern, spontaneous meal skipping is still a popular intermittent fasting method. Skipping random meals whenever you feel like it can slowly build up and be advantageous to you. If you do not feel like having dinner one day, you can skip it. This will eventually benefit you.
This form of weight loss fasting may seem impossible at first. Still, many people have found it more comfortable and better than more traditional calorie-based diets. The maintenance of muscle mass makes it stand before all other types of diets with ease.
You can choose from many varieties to find the kind that suits you best, making it even more approachable. As long as you follow the eating patterns and abide by the rules, it can be very beneficial and aid in weight loss.
Can Intermittent Fasting be unhealthy?
No, if you follow the rules and don’t jump to long fasting hours at once, there should not be any side effects. It should be noted, though, that people under the following categories should steer clear:
- People under 18 years of age
- Women who are breastfeeding or pregnant
- People with blood sugar problems or diabetes
- People with a history of eating disorders
If you notice any side-effects such as anxiety, nausea, headaches, or otherwise, you should immediately consult your doctor.
Why should I pick Intermittent Fasting over other diets?
Incorporating an eating pattern instead of the standard dietary restrictions includes a sense of freedom, making the whole process much more comfortable than other diets. It is also looked at as healthier than most other diets as it does not cause a significant reduction in muscle mass and instead only burns fat.
What foods should I eat while Intermittent Fasting?
During the entire period, you are only allowed to drink water and consume other zero-calorie foods. During eating times, however, you are advised to eat normally. You cannot splurge and eat way too many calories as that is counterproductive and will only lead to weight gain, but you are still generally advised to eat healthier and stay away from unhealthy foods. Lean meats, whole grain, leafy greens, and so on are typically preferred.