Periods of whole or partial fasting from food are called intermittent fasting. Different intermittent fasting methods have different restrictions on the number of fast days and calories allowed.
Certain studies suggest that this food pattern may aid in weight loss, enhance health, and extend life. It is stated that following an intermittent fasting regimen is easier than following a traditional diet that limits calories.
Instead of adhering to arbitrary times, an intermittent fasting pattern is predicated on a predetermined plan. However, each person’s experience with intermittent fasting is different, and different strategies will be effective for various people.
This article explains the science underlying the most common forms of intermittent fasting and offers advice on sticking to this kind of eating plan.
Six approaches to sporadic fasting
Different people will favor different techniques of intermittent fasting, which come in a variety of forms. Continue reading to learn about six variations on intermittent fasting.
1. Fast for 12 hours a day
The rules for this diet are simple. A person must decide on and adhere to a 12-hour fasting window each day.
To turn its fat reserves into energy, the body releases ketones into the bloodstream. This should motivate one to shed pounds.
For newcomers, this kind of intermittent fasting regimen might be a decent choice. This is because the person can consume the same amount of calories every day, the fasting window is very limited, and the majority of the fasting happens during sleep.
Including the time for sleep in the fasting window is the most straightforward method for completing the 12-hour fast.
For example, a person could choose to fast between 7pm and 7am. They would need to finish their dinner before 7pm and wait until 7am to eat breakfast but would be asleep for much of the time in between.
2. Fasting for 16 hours
Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet.
During the 16:8 diet, males fast for 16 hours each day, and females fast for 14 hours. If you’ve done the 12-hour fast before and didn’t experience any results, this kind of intermittent fast might be beneficial.
Typically, during this fast, individuals complete their evening meal by 8 p.m., forgo breakfast the following day, and then eat again at noon.
Even though they consumed the same total number of calories as mice who were allowed to eat whenever they pleased, mice on a high-fat diet discovered that restricting the eating window to 8 hours shielded them against obesity, inflammation, diabetes, and liver disease.
3. Fasting for 2 days a week
On the two days they don’t eat as many calories, those who follow the 5:2 diet eat regular portions of nutritious food.
Males typically ingest 600 calories and females 500 during the two days of fasting.
Typically, people set aside distinct days of the week to observe fasts. For example, they might fast on Mondays and Thursdays and eat regularly on the other days. Between days of fasting, there should be at least one day of non-fasting.
The 5:2 diet, sometimes referred to as the Fast diet, has not received much scientific attention. A study with 107 women who were overweight or obese discovered that calorie restriction twice a week and continuous calorie restriction produced comparable weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study examined the impact of this method of fasting on twenty-three obese women. The women shed 8.0% of their total body fat and 4.8% of their body weight in a single menstrual cycle. After five days of regular eating, these measurements went back to normal for the majority of the women.
4. Alternate day fasting
There are various variations of the alternate day fasting regimen, which requires fasting every other day.
Some alternate-day fasting allow themselves up to 500 calories on fasting days, while others have to skip all solid food altogether. On feeding days, people often choose to overindulge in food.
finds that in healthy and overweight adults, fasting on alternate days is beneficial for heart health and weight loss. Over the course of a 12-week period, the researchers discovered that the 32 participants lost an average of 5.2 kilograms (kg), or little over 11 pounds (lb).
Alternate-day fasting is a severe kind of intermittent fasting, therefore it may not be suitable for beginners or those with certain medical conditions. Additionally, it could be challenging to keep up this kind of long-term fasting.
5. A weekly 24-hour fast
The Eat-Stop-Eat regimen, which calls for complete fasting one or two days a week, entails going without food for a full day at a time. A lot of folks fast from lunch to lunch or from breakfast to breakfast.
People on this diet plan are allowed to drink water, tea, and other calorie-free liquids during the fasting phase.
On days when there is no fast, people should go back to their usual eating routines. This type of eating reduces total caloric consumption without restricting the types of meals consumed.
6. The Warrior Diet
One rather extreme type of intermittent fasting is the Warrior Diet.
The Warrior Diet calls for a single, substantial meal at night and very little during the course of a 20-hour fast—typically only a few portions of raw fruit and vegetables. Usually, the dining window lasts for about four hours.
This kind of fasting may work best for those who have already tried a variety of intermittent fasting techniques.
Warrior Diet proponents contend that because humans are nocturnal animals by nature, eating at night enables the body to absorb nutrients in a manner consistent with its circadian cycles.
People should be sure to eat a lot of veggies, proteins, and healthy fats during the four-hour eating period.
While certain meals can be consumed throughout the fasting period, following stringent rules about what and when to eat over the long term might be difficult. Furthermore, some people find it difficult to eat a meal this size so close to bedtime.
Additionally, there’s a chance that those following this diet won’t get enough fiber or other nutrients. This may worsen the immune system and digestive function as well as raise the risk of cancer.
Tips for maintaining intermittent fasting
It could be challenging to stick to an intermittent fasting schedule.
The following guidance may be useful for those who wish to maintain their course and maximize the benefits of intermittent fasting:
- Keeping liquids fresh. Throughout the day, sip on plenty of water and calorie-free beverages like herbal teas.You can ensure that you get enough sodium, potassium chloride, and electrolytes by doing this.
- Avoiding thinking about food. Plan plenty of distractions on fasting days to avoid thinking about food, such as catching up on paperwork or going to see a movie.
- Resting and relaxing. On days when you are fasting, stay away from intense activity; nevertheless, gentle exercise like yoga could be helpful.
- Counting each and every calorie. If the chosen plan allows for some calorie intake during fasting times, go for nutrient-dense foods that are high in protein, fiber, and healthy fats. A few examples include seafood, eggs, beans, lentils, avocados, almonds, and unprocessed meats.
- Consuming a lot of food. Make sure to choose high-fiber, low-calorie items like popcorn, raw veggies, and fruits high in water content like melon and grapes.
- Increasing the taste without the calories. Use plenty of garlic, herbs, spices, or vinegar to flavor food. These foods are low in calories and very tasty, which may aid in appetite suppression.
- Choosing nutrient-dense foods following the fasting period. Eating a diet high in fiber, vitamins, minerals, and other nutrients can help keep blood sugar levels steady and prevent nutrient shortages. A balanced diet is also beneficial for overall health and weight loss.
