Intermittent fasting is a method that has proven to work tremendously for gaining good health and losing weight. It's one of the very few diet plans that allow you to eat everything. Still, within a specific calorie limit, that will enable you to burn more calories and fasten your basal metabolic rate. According to experts if you s, synchronize your meals with circadian rhythm will result in safety and improved metabolic rate.
Kourtney Kardashian wrote o her diet: "II wouldn't go past 7 pm I would wait to eat breakfast the next day until after my morning workout, which would be around 10:30 am".
What is inter"intent fasting?
Intermittent fasting, also known as intermittent energy restriction, is a cycle between voluntary and non-fasting over a given period. It is divided into the eating phase and the fasting phase. In the eating stage, you can eat anything within the limits of your daily calorie requirements. In a fasting case, you are only allowed to drink water and coffee. Here are the ways of intermittent fasting that you can adapt according to your body's needs.
1. 16/8 method:
16/8 method is also known as lean gains protocol. In this method your 24, hours are divided as; 16 hours fasting and 8 hours eating. In this, you reduce your eating window to 8 hours.
Within this 8 hour window, you can have two or three meals.
This method can be as simple as eating your dinner nearly at 8 or 9 pm and skipping your breakfast the next day till noon. Like this, you will fast approximately for 16 hours.
This method is suitable for those who are early morning breakfast skippers. Suppose you are the one who cannot skip early morning breakfast. This method will be difficult to follow.
However, your body will get used to it in few days.
2. 5:2 diet:
It is also known as a fast diet. This method was prevalent among Britishers. According to this method you fast, twice a week and eat normanormally eat of weekdays.
Commonly, Monday and Thursday, you fast while keeping your calorie intake between 500 in males and 600 in females.
For instance, you usually eat five days a week, but two days a week, you limit your calorie intake to 500 or 600.
3. Periodic fasting:
periodic fasting is a more extensive version of 5:2 fasting. In this, you cont, in your fast for 24 hours once or twice per week while eating regulating diet rest of the days.
There are no calories consumed on fast days, unlikely 5:2 the fasting method.
It's difficult for beginners. However, you can start with 16 hours of fasting and extending it to 24 hours slowly and gradually.
If you want to lose quick weight, you must stick to your typical daily diet within daily calorie requirements according to your body weight.
4. Alternate day fasting
In alternate day fasting, you fast every other day either by consuming no calories or drink a few hundred calories on fast days.
Moreover, it is pleasant for a person to stick to this method as they are tired of sleeping hungry on alternate days.
However, if you want to make it more effective combine, t with calorie restriction.
5. Spontaneous meal skipping
A very effective way to do intermittent fasting and lose weight or maintain your current body weight is to skip one or two meals when you don't feel hungry.
However, it varies from person to person, body to body, some may start losing muscle mass after starving themselves, but others may lose fats. You know yourself better.
Suit yourself according to your body's needs. Try to have small meals. Eat a balanced diet. Include a high fiber and protein diet while excluding a high carbohydrate diet.
Suppose you can hold yourself back from food and can survive hours after skipping breakfast. So, forget your breakfast and try to adjust your calorie requirements in lunch or dinner with healthy food.
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